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June 8, 2012


1) 3 x1 front squat

2) “Nancy”
5 rounds:
400m Run
15 x overhead squats (95/55 lb)


1) 3 rounds NOT for time:
3 – 5 muscle ups
max ring L Sit
10 turkish get ups (heavy)

2) In 6 sets, work up to a heavy back squat

3) 2 Position Snatch
3 sets @ 65% 1-RM
3 sets @ 70% 1-RM

Join us on Saturday for an awesome event starting at 8am. Hear from families that have been touched by St. Jude, join us in the “Hope” WOD or cheer on the athletes. Weiss Goldring will be on hand to raffle off two pair of Inov8s with the proceeds going toward St Jude.

There will be no regular classes on Saturday.

WOD Demo with Reebok CrossFit Velocity – video [wmv] [mov] [HD mov]

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One thought on “June 8, 2012

  1. Warm-up was ballisitic stretching and a few minutes of double-under practice.

    I. No place to do muscle-ups, and no clue how to if I did :/
    Rx’d to 15 Pull-ups and 15 Ring Dips per round.
    Ring L-Sit times were: :10, :14, :14 (assuming the WOD means max unbroken?)
    Used a 45# BB for the Turkish get-ups. Towards the end it got a bit difficult to keep the bar balanced, but made it through.
    II. Back Squat 6-5-4-3-2-1 (185#,205#,225#,255#,265#,295#)
    III.Snatch # were 105 and 115, no sweat.

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