Posts from ‘November, 2009’

WOD

Dynamic Effort Front Squat (55%+ Chains) 7 x 3
RDL (75%) 2×8
—
Sled Drag 100m
Rest 2 minutes
5 rounds for time

WOD
Dynamic Effort Bench Press (60% + Chains) 8 x 2
Dip 4 x 5
—
KB Swing (24kgs/16kgs) 15 reps
EMOTM 20 minutes
record loads to comments
compare to 9-1-2009
or 11-06-2009

Just want to say thanks!
I hope everyone had a safe, happy T-Day.
Looking forward to getting back to business on Monday.
(with the Bench Press. That’s right. The Bench Press.)

WOD
“Jackie”
Row 1000m
Thruster (44/33lbs) 50 reps
Pull Up 30 reps
for time
record time to comments
compare to 9-16-2009

we’ve been talking a lot about the third pull, and I thought that re-viewing this video might be appropriate; the boxes provide an excellent frame of reference to clarify how LITTLE she raises the bar to complete the lift.

Crossfit
I am totally elite

WOD
Dynamic Effort Bench Press (50% 1RM + Chains) 6 x 3
Close Grip Bench Press 3×6
—
Snatch (95/65lbs) 7 reps
Muscle Up 5 reps
5 rounds for time
record Bench Press loads to comments
compare WOD time to 9-8-2009
7-14-2009

This is not Work or Family Safe
my favorite lines come at :55 and 1:28
please enjoy responsibly

WOD
Dynamic Effort Front Squat (60% 1RM + Chains) 7 x 2
RDL 4 x 4
—
Test Max Pull Ups
3 sets at 50%
record loads and pull ups to comments
compare pull ups to 9-21-2009

In observance of Thanksgiving:

we will be closed Wednesday, November 25th
Thursday, November 26th
and
Friday, November 27th

We will reopen Saturday, November 28th under normal hours
eat turkey. but no stuffing.
eat it off the bone. then go do some ring push ups in the back yard.

Sorry Jessie…couldn’t resist.
I challenge all of you to watch this ENTIRE VIDEO.

WOD
Snatch
3 2 1 1 1 1 1
record loads to comments
compare to 10-24-2009
or 5-30-2009

Every Day

pays off

WOD
Max Effort Overhead Squat (95%+) 7 x 1
—
Row 1000m
3 rounds
record best OHS and 1000m time to comments
compare to 5-25-2009
4-3-2009