Wednesday, 7-30-14

Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5

2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!!
Double Grace
For time:
135/95-lb. clean and jerk, 60 reps

Rich Froning 5:05
Camille Bazinet 5:45


Monday, 7-28-14

10 min. E.M.O.M. – Even min. – 3 Push Press 115/85
Odd min. – 5 Deadlifts 115/85

2014 CrossFit Games WOD #6
21-15-9 Complex

For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Post time to comments.


Saturday, 7-26-14

“Bell”

3 Rounds for time of:
21 Deadlifts, 185# (125#)
15 Pull-ups
9 Front squats, 185# (125#)

Hero_BellCacheIraq_th

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.


Friday, 7-25-14

Strength/Skill – Work up to a heavy clean and jerk for the day

“Eliminator”

6 rounds of:

1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor
1 minute of Burpees
1 minute of Double-Unders
1 minute of Hand Release Push-Ups
1 minute rest


Wednesday, 7-23-14

Strength/Skill – Hang Power Clean 5 rep TnG

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups (2:1)

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.
Modify Handstand walk with wall walks against wall or on box.
50 wall walks if your against wall.
100 wall walks if you are on box.