ATTENTION: Movie Night at the Academy this Friday at 7pm.
For more details email crossfitvanessa@yahoo.com
Roy you have become a great addition to our family and we will miss you at the Academy.
Make sure you thank Roy for today’s WOD. It was his own TWISTED Creation.
Post thoughts of Roy’s Good-Bye Surprise to Comments…
After a SIGNIFICANT Warm-up
Break down into Teams of 2…You need to be of similar fitness abilities.
Complete The Following…
10 X 200m Sprints
Rest 3 Minutes
6 X 400m Sprints
Rest 3 Minutes
4 x 800m Sprints
Collapse
The total number of sprints (10, 6, and 4) is broken up between the two team members. The only rest allowed outside of the rest interval is the time it takes for your Teammate to run the prescribed distance. All distances are MAX EFFORT…
Some Of The Fastest Kenyans I Know…
21-15-9
Cleans (M-135, W-95)
Ring Dips
*Cleans MUST be FULL SQUAT CLEANS
Dan C. working on his cleans.
Bill you’re a stud, keep up the good work.
Post Name, Time, and Thoughts to Comments…
30 Pull Ups
50 Squat Thrusters @ 45lbs
1000m Row
Chris H., Madison, and Chris K. during BADGER, way to go guys.
What has been the hardest WARRIOR WOD you have ever done?
Post Name, Time, and Thoughts to comment…
Corlyn during her visit to NYC. While she was there she checked out CrossFit Virtuosity.
Good luck to all of those competing in the O-Lift Comp. today. If anyone wants to join us we will be at CrossFit Next Level Performance at 10 am to cheer on our fellow CrossFitters.
Post thoughts to comments….
Pick A CF Games Qualifier From The Region Of Your Choice That You Missed, Pick A Benchmark, Or Test Yourself Against The New Arcadia Fire Fighter’s Combat Fitness Challenge
Gotta Come In To See That Test…
If Not…Enjoy Your Friday
And Now For Our Women Who Went Into Battle…
5 Snatches (Full or Power/M-135, W-95)
200m Farmers Carry (M-45, W-35)
4 Snatches
200m Farmers carry
3 snatches
200m Farmers carry
2 Snatches
200m Farmers Carry
1 Snatch
VIDEO’S OF WOD
CrossFit by Overload made a highlight video of Rebecca Voigt …
Post Name, Time, and Thoughts to comments…
6 ROUNDS FOR TIME OF:
30 Air Squats
10 Chest To Bar Pull Ups
5 Power Cleans/Anyway Overhead (M-155/W-105)
Paul Szoldra made a highlight video of Brian Chontosh …
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Bring It…
2000m Row
Followed Immediately By 6 Rounds Of:
20 Box Jumps/Step-ups
(Full Hip Ext. ON BOX before leaving)
10 Wall Balls
(No Butt-Ball, Full Depth, Must Catch The Ball On Its Return To Earth)
(M-20/11.5, W-20/8…sorry no 14lb balls to throw to 10ft.)
60 Reps of 20lbs To The 11.5ft Mark…Oh Yeah, Depth Plus A Catch = 1 Rep
120 Reps Of 20in Box Jumps…With NO Jump Off…
The Face Required To Go The Distance…
Earned, Not Issued…
SoCal Men’s Final Results
SoCal Women’s Final Results
Women’s 1st Workout Teaser ..
Paul Szoldra made a highlight video of David Millar …
Jordan Gravatt made a highlight video of Kristan Clever
