Upside Down

YouTube Preview Image

“BREATHE”

Practice Handstand Pushups & Kettlebell Swings

then,

For Time:

10-9-8-7-6-5-4-3-2-1

HSPU (Handstand pushups)

CTB (chest to bar) pull-ups

Kettlebell swings

 

Post Loads & Scores To Comments

Get Stronger Get Quicker

 

Front Squat 3-3-3

Then,

Death By 10M Sprints

 

[“Death By” means with a continuously running clock do one 10m sprint the first minute, two 10m sprints the second minute, three 10m sprints the third minute…]  

 

Post Loads & Scores To Comments

To The Top

dsc_0501

 Dustin Knocking Out Box Jumps!

 

Practice Rope Climbing, Then

AMRAP 15 Min:

10 Ring Dips

5 Pistols (Each Leg)

1 Rope Climb

 

YouTube Preview Image

How to Care for Your Hands – By Donny Shankle

 

Post Loads & Scores To Comments

Saturday – Nine Ten Eleven

Today at 11AM

Team WoD For Time:

100′ of Bear Crawls (EACH)

100 AMBAT Burpees (TOTAL)

100 KB Sumo Deadlift High-Pulls 55#/35# (TOTAL)

100 V-Ups (TOTAL)

100m Sprint w/Bumper Plate 45#/25# (EACH)

 

dsc_0472

9:30AM Class

It’s Been a Great Week – Thanks To Everyone!

Jackie

“Jackie”

For time:

1000 Meter Row

50 Thrusters 45#/33#

30 Pullups


 

Post Loads & Time to Comments

 

YouTube Preview Image

Demonstration of proper technique for a “thruster”

 Courtesy of CrossFit Inc.