Although he is lazy here in the front squat, Alex sure isn’t lazy in the WOD’s.
He and his wife Karina have been posting mighty impressive efforts daily.
Congratulations are in order to Alex as he achieves his black belt in jiu-jitsu today.
Way to go! Both you and Karina have been great additions to CF305!
8 total rounds per team, 4 rounds per individual for time of:
With a partner of equal ability, run 800 meters, going out and back to a 50 meter marker 8 times. One partner rests while the other runs and vice versa.
Time each individual effort on your own watch, team times will be kept by a master clock. All laps must be counted by partner.
Post times to comments.
Notes, tools, articles and ephemera:
“Grace“
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Skill of the week: Handstand Push ups
Notes, tools, articles and ephemera:
- Progressions for handstand push ups from Beastskills.com
- If you missed Michael Pollan in Miami check out this video.
- Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.
Front squat practice working from PVC to five sets of three.
50-40-30-20-10
Double Unders with 10 burpees between each round.
Post loads/times to comments.
Notes, tools, articles and ephemera:
“Hansen“
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Enlarge image
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Notes, tools, articles and ephemera:
