Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
1 Snatch Balance + 3 Overhead squats, 5 sets @ 75-80% 1RM of snatch

WOD:
5 rounds for time of:

10 Box jumps with 20/14 med ball (every time you jump down off of box, you must release ball back to floor)
35 Double-unders
8 Toes to bar
5 Pull-ups

Post loads and time to comments.

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Why I kicked an athlete out of my box

This article is making the rounds on facebook, so you might have already read it. It’s spot on in talking about injuries and working out. We’ve all been there: your shoulder/knees/back/hips hurt – more than just sore, but really is hurt, and we convince ourselves we will just go “light” or work around it. We tell ourselves, “it will be ok.”

You have to learn to listen to your body and learn when your body is sore vs. when it really is injured. Respect your rest days. Let your body heal and recover.

Post thoughts to comments.

Media:
Wednesday WOD, August 6, 2014

4 thoughts on “Wednesday WOD, August 6, 2014

  • August 5, 2014 at 6:51 pm
    Permalink

    Really don’t like to read articles with the f word.

  • August 7, 2014 at 12:02 am
    Permalink

    Strength: 175#
    WOD: 10:05rx. Just didn’t have it today.

  • August 7, 2014 at 6:51 am
    Permalink

    Did this one a day late, and had no one to pace off of…so that’s my excuse for being so much slower than Scott

    SC: 165#
    WOD: 14:53 Rx

  • August 7, 2014 at 9:37 am
    Permalink

    Crossfit Invictus Competition class.

    Every 90 seconds, for 15 minutes (10 sets):
    Hang Clean + Clean
    185#

    then,
    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 2 reps @ 75% – 175#
    *Set 2 – 2 reps @ 80% – 185#
    *Set 3 – 2 reps @ 85% – 195#
    *Set 4 – 1 rep @ 90% – 205#
    *Sets 5-8 – 1 rep @ 90-95% – 215#

    then,
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Heavy Russian Kettlebell Swings – 2 pood
    Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells 2x 1.5 pd
    Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

    The last 30 minutes was a complete beatdown. Coach Nuno (team member on championship winning games team) ran the class.

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