Friday WOD, July 18, 2014

Posted on 17. Jul, 2014 by .

3

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:
Back squat 3-3-3-3-3-3-3 at 75% of 1RM

WOD:
5 rounds, as fast as possible, of:
300m Row
8 Hang power cleans (135 lb./95 lb.)
5 Burpee box jumps
2 Ring muscle ups
Rest 3 minutes

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Mike Rowe discusses grilling

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WWII vet forms unlikely friendship with preschooler, WFAA News

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Thursday WOD, July 17, 2014

Posted on 16. Jul, 2014 by .

2

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:
Accumulate 400m of front rack kettle bell walk (53 lb./35 lb.) + Farmers carry (alternating)

WOD:
3x 800m Run with 3 minute rest between runs
(while resting you must accumulate 1 minute of handstand hold against wall)

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toes to bar Kipping Toes to Bar, CrossFit Invictus

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Wednesday WOD, July 16, 2015

Posted on 15. Jul, 2014 by .

4

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:
Snatch prep

WOD:
For time:

2 Power snatches (165 lb./115 lb.)
50 Wall balls
4 Power snatches (155 lb./105 lb.)
40 Wall balls
6 Power snatches (135 lb./95 lb.)
30 Wall balls
8 Power snatches (115 lb./75 lb.)
20 Wall balls
10 Power snatches (95 lb./65 lb.)
10 Wall balls

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Row Technique Correction with Ben Bergeron

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Rowing Tips with Shane Farmer (with an assist by Cody Burgener)

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Tuesday WOD, July 15, 2014

Posted on 14. Jul, 2014 by .

5

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:
5 sets of 2 Halting clean deadlifts (3 second pause above the knee), 75-100% of your 1RM Clean

WOD:
7 rounds, as fast as possible of:
250m Row
8 Burpees
8 Toes to bar
Rest 2 minutes

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How long does it take to improve at CrossFit, Beyond the Whiteboard

bar_graph
(Click on image to enlarge.)

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Monday WOD, July 14, 2014

Posted on 13. Jul, 2014 by .

5

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:
Work to a heavy weight on the following complex:
1 Squat clean + 1 Hang squat clean + 1 Front squat

WOD:
3 rounds for time of:

7 Strict pull-ups
5 Kipping pull-ups
3 Bar muscle-ups (unbroken)
35 Hand release push-ups
100 Double-unders

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Thanks to everyone who came out for Sprinkler WOD 2014 and Pancake Breakfast! It was a great time!!!

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UPDATE ON FIREFIGHTERS FOR THE SUMMIT, from Kasey’s wife, Corrie:

Kasey Gandy’s wife Corrie Donovan Gandy: Firefighters for the Summit update: First, I want to say congratulations to all of the guys for the many hours of hard work, dedication, and heart they put into making this trip happen. They have been training for months to prepare mentally and physically for this challenge, and I cannot say enough about how amazing these men are! Despite spending 5 DAYS at 17,200ft, at Denali’s High Camp, waiting for a sunny window, Mother Nature just wouldn’t let up this season. They waited as long as they could, and got as close as they were allowed to get to the summit, but with non-stop snow, fierce winds, and used up provisions, yesterday they had to make the hard decision to head back down the mountain. Unfortunately this season was harsh for many expeditions and over half of the attempted summits failed due to the weather conditions this year. Despite all of this, after talking to Kasey yesterday, all the guys seem to be in good spirits and talked about how lucky and grateful they were to get as far as they did. I am sure they will have a lot to share when they get back. I am so proud of him and I cannot wait to see him so we can celebrate this experience! They set their sights on a dream and made it happen. Thank you to everyone who has been following their expedition and sending them prayers. I know it meant a lot to them, and it will never be forgotten. I find what they have done inspiring, and the fact that this was not just about their own journeys, but finding an opportunity to give something back by working with Sons of the Flag says something to the kind of men they are. So here’s to the guys, for their courage, fortitude, their thoughtfulness and zeal for life, and the success of an unforgettable journey! Here’s the most recent Mountain Trip post from Ross, explaining what happened.

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