Overhead Squats

WOD

Dynamic mobility and warm-up before the WOD

Overhead Squats 8x5

Rest

Annie 

50-40-30-20-10 Double unders and sit-ups for time

Post loads and time to blog comments

Don't mess with this CrossFitter!

Comments

Tina Neuwirth commented on 02-May-2012 02:25 PM

I haven't been good about posting lately, but I just had to say thanks to all who contributed to the cookbook and for those who took time to be in the picture for the cover! Today I did squat cleans 3-3-3-3-3: 95-105-115-125(2)-130(2). I failed one at
125 and one at 130, but 130 is a PR for me, so I was happy with it...though it was more of a power clean with a front squat! Then max hold L-sits x 3: 34, 29, 20. Then 3x10 parallette pass throughs.

Corey commented on 02-May-2012 07:56 PM

8x5 back squats - 185-225-235-245-245. Felt heavy today. Then did "The Chief" with Charlie and Brian. A classic CF wod. 5 sets with 1 minute rest between each set. Each set is a 3 minute amrap with 3 power cleans, 6 pushups and 9 air squats. Count the
rounds in each set - 6 rds, 6 rds, 5 rds+9 reps, 5+6, 5+3. Way to push it guys.

Charlie commented on 03-May-2012 09:15 AM

ohs:105,115,125,135,145 "the chief":5+2,6,5+3,5+3,3+12 (83 power cleans, 150 push ups, 219 squats or 452 total reps)

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"Annie"

WOD

Dynamic mobility before the WOD

Annie - Double Unders and sit-ups, 50-40-30-20-10 reps for time

Rest

GHD Sit-ups 3x10

GHD Hip Ext weighted 3x10

Post times and weight for GHD to comments

If you are participating in the HFB Program, we will do our week 2 check-in today at 5:30-6:30pm!

Coach Athena!

Comments

Tina Neuwirth commented on 17-Jan-2011 05:53 AM

Way to go Athena! Cool promo! When do we get to see more?

Peter commented on 17-Jan-2011 08:10 AM

Annie: 7:12 as Rx'd. I almost got through this one unbroken. I tripped up once during my second set of DU's. Then during the set of 20 I backed up and hit the pullup rig with my rope (doh!) Corey and Clint, I gave you a time to hit...don't let me down! Small class this morning...everyone else must've stayed in bed having dreams to celebrate MLK day.

Peter commented on 17-Jan-2011 08:51 AM

By the way, that video of Athena is awesome!

Corey commented on 17-Jan-2011 06:49 PM

7:04 as rx'd. Hit my feet probably 6 or 7 times so I must have made it up on the sit-ups, Pete. Your time kept me moving. People are really getting the du's!

Candace commented on 17-Jan-2011 07:02 PM

11:46 AS RX'D. COREY , YOU ARE A BEAST. i COULD SEE IT IN YOUR EYES YOU DEF WANTED IT!!! FUN WOD. WISH WE DID MORE WITH DU'S SO THAT I COULD IMPROVE. I ALWAYS FORGET ABOUT THEM. GUESS I NEED TO START ADDING THEM TO MY WARM UP. ATHENA, YOUR VIDEO SCARES ME. ;)HAUS!

Peter commented on 17-Jan-2011 07:39 PM

Great job Corey! I figured it would be the situps. I whipped through the DU's. When I finished, Darin told me that some guys do this WOD in 3:45. They must crush the situps.

Corey commented on 17-Jan-2011 08:31 PM

I was only able to use my phone today to access the site so I just watched Athena's video on the home computer - I can't believe how cool that is! We all knew the little Asian chick could kick butt, but that video proves it! Way to go Athena!

Athena commented on 18-Jan-2011 08:35 AM

Thanks, guys! And great job on the WoD! See you this PM!

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