Reminder: Free Day has Moved to Saturday!
WOD for time (substitute box dips for ring dips if needed):
- 30 ring dips, 4 thrusters (95# Men/ 65# Women)
- 25 ring dips, 8 thrusters
- 20 ring dips, 12 thrusters
- 15 ring dips, 16 thrusters
- 10 ring dips, 20 thrusters
[youtube=http://www.youtube.com/watch?v=ouZFwzABvw4&hl=en&fs=1&]
And yes, CrossFit programming trained the actors in the movie “300.”
15:50, 89 lbs. Thrusters
Good Times!
WOD in the woods “Dirty Thirty”
30 reps of the following (one-handed moves are 15RH/15LH):
broad jumps (standing jump as far as possible)
kb swings @ 53#
ball slams w/22# med ball
uneven lunges with kb on one side
KTE
goblet squats
push ups
push press with kb
kb snatch
inverted burpees
21:25
not near the box…
21-15-9
front squat with 50lb dumbbell in each hand
35lb kb swing
50 double unders
10:21
7:02 with 47# and support on rings instead of dips