Ice Monster
Front Squat 5-3-1+ (75-85-95% of training max)
Rest as needed
Three rounds for time of:
100 Double Unders
15 Dumbbell Thrusters 40/25
15 Chest to Bar Pull Ups
12 minute time limit, scale accordingly.
Challenge of the week: Box Jump, 1 rep max
Skill of the week: Kettlebell Snatch
Sunday, February 20th, 2011
“I Don’t WOD on Shabbos”
305 members, sign up in gym this week or at the above link.
Limited general public spots will open next week
Of Interest:
Cool Photos From BlueSpark Photography
Let the kvetching begin
Twas a pleasure to be apart of another successful competition with CrossFit 305! If you guys happen to have any more good pictures from Saturday, I’d like to have a lookskii myself! Thanks again and can’t wait for the next comp!
RIP Jack Lellane
Do it for Jack this week!
Max consecutive double unders
387
3:52 or so, lost sight of the clock.
10-9-8-7-6-5-4-3-2-1
HSPU to abmat
L-Pull Up
8:58
Front squat
160
170
190×6
Pushups
10 12 7 7 12
Dead hang pullups practice
Green band
3 4 3
Ngative hang x 2
20 GHD situps
WOD scaled to
100 lateral jumps over a pvc pipe
15 thrusters 40#
7 kipping pullups
16:40
12:26
This one made me feel all “Franish” afterward.