Push Press

Push Press 2-2-2-2-2-2-2 reps.

WOD Demo with Golden State CrossFit - video [wmv] [mov] [HD mov]

Ship

Ship”

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Post time to comments.

Enlarge image

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Buddy Day!

With a Partner Complete:
5 Rounds of:
21 KB Swings, 35/25lbs.
15 Pull ups
21 Double Unders
100m. Buddy Carry

Rest Day

Rest Day

or Buddy WOD

Front Squat

Front Squat
2-2-2-2-2-2

Tips and Tricks #2

3. Protect your shins

“Plan ahead and wear thick socks on days with rope climbs… Sounds self explanatory, but I attempted them my first time without socks and my shin looked like it had flesh eating bacteria for a week.” -JoMo

This is why WODs are posted at 10pm (and on facebook at the same time).  Never hurts to have ‘em on hand.

4. This…

Games WOD

For Time:
30 GHD Sit ups
30 Deadlifts, 225/160lbs.
30 Double Unders
30 Overhead Squats, 95/65lbs.
30 Pull ups

Buddy Day WOD!

Rest Day

or

With a Partner Complete:
800m. Run
——-
5 Rounds of:
21 Box Jumps
21 Push ups
21 MB Toss Sit ups
——-
800m. Run

Bring yer Buddy!

“Fran”

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

“Isabel”

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.