STRENGTH
Deadlift, work up to a heavy single
WOD
Level 1
Complete the Following in 3 Minutes for 4 Total Sets:
- Goblet Squat (53/35) x 7
- Ring Row x 7-10
- Russian Kettlebell Swing (35/20) x 15
- Rest for Remainder of Set
Level 2
Complete the Following in 3 Minutes for 4 Total Sets:
- Front Squat Heavy* x 7
- Chest to Bar Pull-up x 7-10
- Kettlebell Swing (70/53) x 15
- Rest for Remainder of Set
*Notes: Take FS from the ground, can squat clean first rep. Record FS weight and times for each set.
Announcements
- Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event).
- Next week is a Free Week (August 26-31), so tell your friends! Visit the Facebook Event for more details.
On 8/12/13:
DL: worked up to 133kg/292.5#, failed* 140kg/308#
*came up to knees, then put it down instead of sacrificing form — and my back — to finish it
DL: 309
WOD: 143# fs & 10 c2b pu. 1:25, 1:47, 1:51, 1:52
DL: 185, not a PR day
WOD: 1:32, 1:35, 1:33, 1:33
(FS @85#, 7 c2b PUs, 45# KB overhead)
335#
1:24, 1:32, 1:37, 2:10
FS @ 155#
DL – set a new PR! 215#
WOD: 1:18/1:21/1:32/1:41
DL: 365 (15# PR with a good amount left in the tank)
WOD: 155/1:07, 1:36, 1:57, 2:29 (grip killer, the first rd. was deceptively easy)
Nice one Scott.
DL: 255# (little under PR, but felt really solid – definitely need to max soon)
WOD: 1:11,1:23,1:34,1:38
115# front squat, 7 c2b, 53# American
DL: 235#
90# fs
Pu’s green band
35# kb
1:28, 1:23, 1:23, 1:48
DL: 215# PR
85# FS
PUs red band
45# American
1:23 1:25 1:29 1:55
Crossfit City Place
Strength- worked up to heavy power clean x 7 (touch and go @ 85#
WOD- 10 DL (135) , 12 box jump , 14 WB
15 minutes
5 rd’s + 1