CROSSFIT
BEGINNER STENGTH 1.4
1a) Front Squat 3 x 5
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
INTERMEDIATE STRENGTH 1.4
1a) Front Squat 3 x 5 x 65% B/Sq 1RM
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
WOD
5 rounds for time of:
25kg (17.5kg) Sandbag Carry, 200m
12lb (8lb) Sledgehammer Strike, 50 reps
32kg (24kg) Kettlebell Suitcase Carry, 100m
Post time to comments
KETTLEBELL CROSSFIT
STRENGTH 1.4
1a) Double Row 3 x 5
Rest 1 min
1b) Double Rack Lunge 3 x 4/4
WOD
As many rounds as possible in 12 minutes of:
24kg (16kg) H2H Swing, 14 reps
Run 100m
7 Burpees
Run 100m
Post rounds to comments
The Whole Life Challenge is a little over 2 weeks away. Are you going to change your life!?
is that anchorman ron burgundy? I’m very important. I have many leather-bound books and my apartment smells of rich mahogany.
^^ bahahahaha Gold!
Jasef
The only way to bag a classy lady is to give her two tickets to the gun show… [kisses his biceps] and see if she likes the goods.
Ha, you wouldn’t believe the classy ladies that came out of the woodwork after yesterday’s gun show pic…………ah none!
Jase
Worst mo EVER!!!!!!!!!! This is an image I happily erased from memory. Gross!
What’s he squeezin’ out? Looks painful
Ohh, it’s the deep burn. Oh, it’s so deep. Oh, I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.
Did it come out? Looks awfully stuck! ;P
Front Squat 3 x 5 @ 50kg
Rest 1 min
Strict Pull Ups 3 x M/E 4-4-3
WOD
5 rounds for time of:
17.5kg Sandbag Carry, 200m
12lb Sledgehammer Strike, 50 reps
20kg Kettlebell Suitcase Carry, 100m
4 rnds in 18something?
recovering from a slice on the sole of my foot.
Nice will
that was bloody hard work
Wow this photo is gold! Great poster material.
Today’s WOD sucked in a big way! Gonna have to talk to the programmer. Asshole! :-p
Felt like throwing up before the WOD, pretty sure I threw up in my mouth on the first round! Sexy huh!?
Michele was pushing my lazy arse the whole way but I managed to get a break on her in about rnd 4, thank fck! 
Managed to finish as Rx’d with 2 secs to spare in 19:58.
Really found myself in the hole on this one. Don’t think I could’ve pushed any harder. What is the hole I hear you ask? Stay tuned. Writing a blog post on that very thing, to appear in coming days, or maybe next week
Jase
No complaints about the heat Jase? When we left him in the gym he was collapsed up against the wall with a fan running flat out directly onto him. He also did not go Rx’ed as the shirt stayed on until after the WOD.
Thanks for the scaling Stacy.
Yes it was fcking hot!