21-15-9 reps of:
KB Swings(70/53)
Burpees
For time:
Strength: Back Squat 1-1-1-3-3-3
“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
Schedule Change: Effective today
Monday-Thursday
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD
Friday
4:30-5:30 CrossFit WOD
5:30-7:00 CrossFit WOD(Open Gym)
Monday-Wednesday-Friday
9:00am CrossFit WOD(Open Gym)
Tuesday and Thursday
6:00am (Open Gym)
Open Gym: Coaches particapating in the WOD.
Each Saturday during August will be “Bring a Friend Day”. We will run a normal Saturday schedule except you can bring your friends to the WOD. This will be a free class and will not require a drop in rate.
What lies behind us and what lies before us are tiny matters compared to what lies within us.~Ralph Waldo Emerson
3:42
5:58 (35lb KB)
5:45 rx’d
5:58 (26 lb KB)
BS: 135/145/150/120×3
6:09 I think I was delerious when I finished.
Back Squat 235, 240, and 245 then 175 x 3
Death by chinups/hspu 5 rounds
4:04 (Back squat PR 440)
5:49 (26 lb KB)
Back squat PR: 135 (Don’t laugh)
5:27 (26lb)
6:18 (35lb KB)
Back Squat – 175 (PR)/175 (F)/170/140/140/140
8:25 Rx’d
Death by chin up/HSPU: 7 Full + 8 CU + 5 HSPU
21 12 9 7:16 53lb KB back squat 455lbs
7:59
Did not do back squats, my legs begged me not too. Power Clean 70lbs
4:37 205 back squat PR
8:07 (35lb kb)
BA: 200 PR
5:33 (26 lb KB)
5:32 (35 lb)
5:59
6;26