August 12

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

Rx: Power Snatch + Snatch 4×2 @ 7 RPE. Then, “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps(20/24), and 30 Wall Balls (14/20). Time Cap 30min. 

Gold:  SAME AS RX

Silver: 4×5 Overhead Squat. Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min. Refer to June 28th 2011.

Endurance: 50 Burpees For time.

Post WOD : 3 X max effort back lever

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36 Responses to August 12

  1. Ben says:

    I thought there was going to be a change in the programming with more time in the weight room…what is this crap?!?! :)

    Can’t wait for more wall balls in the morning!

  2. Seth says:

    I really hope there is not heavy front squat tomorrow, today was killer!

    Rx 25:35

  3. Brad says:

    PS/S 4×2 working form 7 rpe 50k
    WOD “Kelly” 25:40. Thanks Seth for pushing me today! Nice work Brandon and Dan on pushing through todays workout and all the rest of you “few” 5 am crew that showed up today. The rest of you guys what happened today?

  4. Alicia Unkrich says:

    Snatch complex: 35k
    WOD: 25:36rx def a pr

  5. Eric says:

    Snatch @ 60k

    WOD: 26:51 Rx
    I think I hated the box jumps a lot worse than the wall balls.

  6. andrea says:

    4×2 power/full snatch: 7rpe at 30k
    wod: 34.52 rx — i felt completely defeated this morning. i think having less than 12 hours between yesterday’s wod and today had something to do with it…

  7. Craig G says:

    Nice big 6am class today. Good work everyone for getting through the WOD strong.

    Oly Program Week 3 – Jerks
    10×3 Behind the neck push jerk + push jerk @ 40k
    10 split jerk complex (1 split jerk + 3 split jerk over head press) @ 40k – the overhead press part of this got tough
    50 alt lunges

    4×2 power snatch + full snatch @ 43k
    WOD: 27:45 RX
    Post WOD: 3 back levers
    2×5 skin the cats

  8. Ben says:

    Lift : 40K, not focused on these…actually had a couple fails at 7RPE which shouldn’t happen…

    WOD : 33:55…8 box jumps into last round at time cap. Huge props to Mark and Gary this morning. I had stopped at time cap, but seeing those two come in and continue to finish pushed me pushed me to finish…Kudos to you two!

  9. Tommy says:

    Snatch Circus: 53K
    WOD: 30:28 (subbed 55# KB Front Squat for wall balls)

    If you have a few spare minutes this morning, please bring me some snacks. I’m so hungry.

  10. Brandon DeWitt says:

    snatch complex 45K
    wod rx time cap with 8 wallballs and 1 full round left
    post wod finishing the wod 39:56

  11. Gary Moore says:

    snatch complex 40K
    wod 34:10. Went to 20″ box for last 2 rounds and went to a lighter med ball. I still hate wall balls. No matter how many you make me do they will never be my favorites!

  12. Rachel says:

    Snatch Complex @ 45K
    WOD: 27:18 RX

  13. Erin K says:

    Snatch complex: 35,40(2), 45
    WOD: 27:22 RX.
    Post WOD: regained consciousness/wiped the pain face off, and rubbed my angry knees. I bitched out around 4th round today, need to work on that mental toughness.

  14. Dana says:

    Snatch complex@ 35k

    WOD: 20 box jumps on the 5th rd at time cap

  15. Janine says:

    Snatch complex: at 14.6. Went light to really concentrate on my form (which still needs a lot of improvement)

    WOD: @ cap 4 fills rds + 400m run + 30 box jumps + 13 WBs. Completed everything at 31:03. WBs at #10 and box step ups @ 20″

    Post WOD 3 mile run with mile splits at 11:05, 11:34, 11:20. Faster than last week and today’s WOD was tougher.

  16. Chris says:

    Snatch complex: 70k

    WOD: 29:55 Rx. That was brutal. Nice work everyone!

  17. Brad petersen says:

    Light snatch complex 35 k
    Rx wod 31:24.

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