Two blazing fast metcons should be a good way to follow up yesterday’s CFT and all the rain that kept everyone locked inside all day.  Enjoy WOD #1 21-15-9 reps for time of: 135 pound Clean GHD sit-up Rest at … Continue reading →

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Three rounds for time of: Row 1000 meters Run 800 meters

Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders  

Before the WOD… experiment with different grips WOD: Deadlift 5-5-5-5-5 reps

Skill: Snatch with pvc, barbell, kb, then dumbell WOD: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar