Workout of the Day

Skill:
Negative pull-ups

WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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Skill:
Clean
Wall ball review

WOD:
CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Skill:
Shoulder press:
3-3-3-3-3

Deadlift review

WOD:
5 rounds for time of:

275 deadlift, 7 reps/
10 burpees

Post loads and times to comments.

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Skill:
Handstands

WOD:
5 rounds for time of:

Weighted step-ups, 20/
Handstand pushups, 11

Post time to comments. Record 2011 goals to whiteboard.

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Skill:
Clean/
Front squat

WOD:

“Hammer”

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

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Skill:
Overhead squat

WOD:
CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Skill:
Hang power snatch

WOD:
7 Rnds for time of:

5 hang power snatches/
7 pullups/
9 lateral cone touches

Post time and snatch weight to comments.

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Skill
Air Squat Mechanics

WOD

AMRAP 15 min

10 Box Jumps
15 Knees to Elbows
20 Double Unders

Post Rounds to Comments Section.

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