Wednesday, June 26th, 2013


Wednesday, June 26th, 2013


Strength/ Technique:
Snatch Balance

Goal is speed under the bar & a perfect receiving position.
Start Light.. If everything is flawless, work up to a Medium-ish Weight.

Core Work:
3 Rounds NFT:
3-2-1 Minute Unbroken Plank Hold
15 Strict T2B

Clock Stops If You Break During Planks.. 3 Burpee Penalty Per Break (Done at the End)
Maintain Hollow Position on T2B from Start to Finish.  No Kickback/Momentum.

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0 Response

  1. BAston

    Snatch Balance: 90-95-95-100-100

    Felt decent, could always be faster getting to the bottom. First time doing this with any weight.

    Had to get to work, no time for core work today.

  2. Melanie

    I think for me this is really about focusing on jumping the weight off my body with force before dropping down… failed to do that

    Snatch Balance: 58(3), 58(3), 63(1), 63(F), 58(3)

    almost at spealler’s level.

  3. Alicia

    **** SOCIAL EVENT : BRONX ZOO ****

    Hey everyone – we are planning a trip to the Bronx Zoo on 8/3 to play with JCash and his animals. If interested, please sign up here:

    We are capping this event at 30 people.

    The plan is to meet up with Jason at 2pm. Plan on the visit with the animals to take up the rest of the afternoon. Therefore, if you want to check out the zoo beforehand, come earlier. We will figure out a meeting spot closer to the event.

  4. ERIC S.

    Snatch Balance
    135, 145, 155, 165, 170
    175 (1) 185 (1) 190 X

    3 rounds Nft
    10 hip extension with barbell
    20 ghd situps

  5. johanna


    Core work: broke twice each in the 3 min and 2 min round so I did 12 burpees at the end. Went to about hip level for strict T2B. My abs are killing me…

  6. Kat

    Ruya CrossFit, Boulder CO. Lovely newish CrossFit box!

    Coach B Complex (5 sets)
    1 Clean DL
    2 Hang Clean Pulls
    1 Hang Clean
    35-65-75-85-95 (new clean record!)

    WOD: AMRAP 12
    50 Squats
    30 Push Ups (knee)
    15 Pull Ups (green band)
    2 + 47

    Very pleased that I was able to do any of this at altitude…

  7. james

    snatch balance – 55# for all rounds.
    broke once during the 2 minute plank hold, 3 burpees at the end.

  8. Summer of George

    Love anything overhead. That was fun –
    Broke a total of 6 times during planks. Skipped out on my 18 burpees.

  9. Melissa T.


    Ok, now that I’ve got your attention. I literally just got in my Reebok Crossfit Lifter shoes TODAY and wore them to the WOD but realized they are too big in the toe. I wear a size 8 regularly and these are an 8. They are perfect for someone who wears an 8 1/2. I want to get 7 1/2 so I thought I’d offer them to someone at the box before I returned them. Got a great deal with 40% off code so they are ONLY $90 (from $150). If you’re interested, email me at [email protected]. I will only wait a couple of days (because now that I’ve tried them I’m anxious to wear them). So spread the word! Here’s what they look like.

    Back to the WOD today:
    Snatch balance – 50# definitely focused more on my form today

    One little baby break in the planks, but man those killed!

    T2B were L-sits

  10. cat

    worked late so randomness at the track

    2 rds-
    10 burpees
    20 squats
    30 box/bench jumps

    1 min plank hold
    2- 30 sec plank holds

    3 rds- 5 push ups; 15 sit ups

    like i said- randomness!!

  11. Alicia

    SB warmup: 33(drills)43(5)53(3)
    Failed at least once in first two sets, dropped in third to get comfortable at the bottom and felt like I could’ve done more by the 5th.

    Core work was horrible. I should’ve just done 6 straight minutes of burpees…worked hollow position on t2b so toes really never made past parallel to the ground. 42 stupid burpees

    Fun small girls class tonight 🙂

  12. zompetti

    First annual 29th birthday today!
    Rx’d bourbon old-fashioneds and steak. With CrossFit tanks as gifts!

  13. Sarah P.

    35# on the snatch focusing on getting down fast, staying tight at the bottom and coming up shoulders first.

    Made it 2:15 on the first plank and then broke twice. Broke once on the 2 min plank for a total of 9 burpees. T2B focused on hollowing out…toes didnt go too high!

  14. ledbelly

    Worked up to 155

    Mad breaks on planks

    I penalized myself by not treating myself to ice cream – Sedutto, mmmmm, so good