Tuesday, September 23, 2014


There will be no Saturday 8:30am CrossFit Class and no 9:30am Olympic Lifting class this Saturday. Come cheer on the competitors at 8am instead!  

A) 5 rounds for quality:

Power snatch + Hang power snatch +  2 Snatch balance
6 supine ring rows

Work up in weight each round.
Score= end weight on snatch work

B) Pull up progression program

9 comments:

  1. Happy first full day of Fall.....YEA!! I love the changes of the season.

    I keep my meals easy for the challenge.
    B-Boiled Eggs
    S-Nuts
    L-Apple/Chicken sausage 1/2 sweet potato
    D-Baked Chicken mixed veggies

    As of last night 420 burpees completed.....the end is near! YEA!!

    Remember Strong Starts Here!

    GO TEAM DOMINATION.......Make It Happen!

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  2. Great classes this morning!
    Snatch complex 45lb
    supine ring rows

    did the pull up progression, column 1 with ring rows and ring row negatives. pretty tough!

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  3. My WOD involved the same movements with a 35# dumbbell but only using my right arm. Instead of snatch balance, I did two squat cleans with the same weight. In place of the ring rows, I completed each round with 6 GHD back extensions holding a 45# bar.

    Thank you Amy!

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  4. Did some quality snatches today 65, 65, 75, 75, 75.
    ! Go Team Domination!

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  5. Sundau I did Week 2, Day 3 of the L Pull-up challenge.
    1 L
    1 L Negative
    1 L Negative
    1 L Negative
    2 L

    Hard!

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  6. Today's WOD:

    Supine ring rows and Snatches.

    Only went to #75 on the snatches.
    Supine ring rows were fun.

    Also completed Day 1 of week 3 for the L Pull-up challenge!

    3 L
    1 Negative L
    2 L
    1 Negative L
    4 L

    Very tough but feeling like I am improving

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  7. WOD - 75,85,95,135,135 snatch balances were limiting factor
    Pull ups L
    Those are still brutal

    Go Team Pride!

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