Team WOD Saturday.

WOD

“Nancy”

5 Rounds for time:

400m Run
15 Overhead Squats, 95lb/65lb

Post times to comments.

Here is a great reference for snack ideas, pretty simple, but a great place to start.

Check it out: http://www.marksdailyapple.com/primal-blueprint-snacks/

WOD

After a thorough warmup:

Prowler Pushes

Kettlebell Swings

Prowler Drags

We will do many of them.

A couple of things about this video.

1. They weigh 48kg/105lb
2. They were snatching over 200lbs at the end.

A fantastic member of our community, “The Boyfriend Hunter” , has some nice things to say about CrossFit. Check out her blog post here.

WOD

Tie a five-pound plate to hang an honest 18″ (14″ Females) above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Buy in: 3x500m Row, 3 minutes rest between each

1. Snatch drills, we are going to work on SPEED!

2. 10 minutes, Snatch, work to a heavy single

3. 60% 10X1 2-position snatch 1 min rest

Cash out: 50 knees to elbows

WOD

5 Rounds

200m Run

8 Deadlifts 275/185

21 Pushups, CF Games standard (Lift the hands off the deck at the bottom)

Post times to comments.

There will be a few different choices. We will pick teams, then compete for who gets to pick the WOD.

Awesome picture from CrossFit.com today.

WOD

21-18-15-12-9-6-3

Pullups (Strict, no kipping}
Pistols
Situps

Back Squat 5-5-5

Front Squat 3-3-3

Overhead Squat 1-1-1

Post loads to comments.

WOD

3 Rounds:

20m Walking Lunge
30 Box Jumps
800m Run

Post times to comments.