Rest Day

or

3 position snatch

Karin

(20min. to 1rm)

1-10/10-1

Box jump/K2E

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

WOD Demo with Ballston CrossFit - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Hollywood by Again Faster Equipment - video [wmv] [mov] [HD mov]

“Helen”

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

Chace

12 Pull-ups

Shoes!

Two Questions:

1. How many pairs of shoes do you have for Crossfit?

2. What’s your favorite shoe for Crossfit? I.e. if you had to use only one shoe, what would you use?

Weighted pull-ups 2-2-2-2-2-2-2 reps

WOD Demo with Westlake CrossFit - video [wmv] [mov] [HD mov]

3x Medley

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

PC/WB

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

WOD Demo with CrossFit Manayunk - video [wmv] [mov] [HD mov]

Lauren

Rest Day

Rest Day

or

With a Partner Complete:
35 Shoulder to Overhead, 135/95lbs.
Med Ball 800m.
35 Shoulder to Overhead, 135/95lbs.

Brian

“Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).

Enlarge image

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

OHS

Overhead Squat 1-1-1-1-1-1-1 reps

Gretchen Kittelberger 200lbs, Jenn Jones 195lbs.