Saturday, August 19th

18
Aug

Saturday, August 19th

Heads up! Tomorrow’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled. OG will be 12:30 as normal.

Bring-A-Friend-Day KHour WOD

4 rounds for time:
Row 500m
10 Overhead Squats, 135/95
10 Burpees over the Bar

Post time to comments.

First time overhead squatting? Spend plenty of time getting those hips, shoulders, and ankles limber and give it your all with a pvc pipe or light barbell.

24 Responses

  1. dtm

    Thurster pyramid
    Single DB, 10 reps each arm
    35/40/45/50/52.5/50/45/40/35
    13:53

    Then some plank things with wifey.

  2. dtm

    Thurster pyramid
    Single DB, 10 reps each arm
    35/40/45/50/52.5/50/45/40/35
    13:53

    Then some plank things with wifey.

  3. JLee

    19:50 @ 105#

    OHS split into 5/5 with that snatch balance move I stole from the games
    Row @ a ‘recovery pace’

  4. JLee

    19:50 @ 105#

    OHS split into 5/5 with that snatch balance move I stole from the games
    Row @ a ‘recovery pace’

  5. Buy in:
    Tabata back extensions on ghd w 25# plate
    #addmasstodatass

    Strength:
    3×5 Deads 315#
    Some shoulder presses at 115 and 135

    “Watermelon”
    3 rounds for time:

    30 Air Squat
    50 Double-Unders
    30 Burpees
    30sec Cumulative Handstand Hold

    20:05

    Burpees took forever

  6. Buy in:
    Tabata back extensions on ghd w 25# plate
    #addmasstodatass

    Strength:
    3×5 Deads 315#
    Some shoulder presses at 115 and 135

    “Watermelon”
    3 rounds for time:

    30 Air Squat
    50 Double-Unders
    30 Burpees
    30sec Cumulative Handstand Hold

    20:05

    Burpees took forever

  7. dtm

    Completed on 8/30 at 10am OG:

    17:15 Rx

    I failed the first OH and couldn’t get my hands right on the first set but cruised through the rest of the WOD.

  8. dtm

    Completed on 8/30 at 10am OG:

    17:15 Rx

    I failed the first OH and couldn’t get my hands right on the first set but cruised through the rest of the WOD.