Strength/Skill Double Under Practice and/or Muscle Up Practice WOD 3 Muscle Ups 13 Box Jumps 13 Good Mornings 31 Double Unders 6 Rounds for time Tweet
Monthly Archives: November 2011
CrossFit Brave Legion WOD 11/29/11
Strength/Skills Group L-Sit Practice 800m Run WOD AMRAP 20′ 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand…
CrossFit Brave Legion WOD 11/28/11
Strength/Skill 1′ AMRAP Pull Ups 1′ AMRAP Burpees 1′ AMRAP KBS 3 Rounds WOD The Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (then down to a touch and go to start the next power clean) 5 Rounds with rest…
CrossFit Brave Legion WOD 11/26/11
Strength/Skills Back Squat 5×5 WOD 21-15-9 Sit Ups (x2 on Sit Ups) OHS (95/65) Burpees Tweet
CrossFit Brave Legion WOD 11/25/11
Strength/Skills 5 Taller than Usual Box Jumps 10 Wall Ball AMRAP Strict Pull Ups 4 Rounds WOD “Grace” 30 Clean and Jerks (135/95) For Time Then: Work a weakness Tweet
Happy Thanksgiving!
Hey CrossFit Crew! Most of you are already aware there will be no class today or tomorrow. The gym will be closed both days for the holiday. Thanksgiving morning you are more than welcome to come run the Salmon Creek Turkey Trot 5K or 10K with us at Klineline. Registration is closed, but should be…
CrossFit Brave Legion WOD 11/22/11
Strength/Skills Shoulder Press, 5×3 @80% of 1RM alternate with a set of 5-10 pistols per leg WOD 5 Rounds 3 HSPU 5 Push Ups (with hand release) 7 Squats followed by 100 Double Unders 4 Rounds of entire series Tweet
CrossFit Brave Legion WOD 11/21/11
Strength/Skills Deadlift 5×2 @ 80% of 1RM Alternate with 5 Muscle Up transitions mod: knees on ground for start position or starting from hang, w/o dip at top WOD 20′ AMRAP 20 Sumo Deadlift High Pull (75/45#) 15 Toe To Bar 400m Run Every 4′ complete 3 Muscle Ups Tweet
CrossFit Brave Legion WOD 11/19/11
Strength/Skills Bench Press 1RM WOD Make-Up Day!! Pick a WOD you missed this week! Tweet
CrossFit Brave Legion WOD 11/18/11
Partner WOD 10 HSPU (Each)- other Partner holds DL @ top 4 in-n’-out tire flips 20 Deadlifts (for weight, each)- Other Partner holds 1 arm HS Partner Carry, Down and Back 5 Rounds Finisher: Timed 1 mile run Tweet
