Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.
WOD
Run 800 m
4 Rounds
10 DB Snatch R
25 Air Squats
10 DB Snatch L
25 Air Squats
Run 800 m
Pre Order New Shirts! The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are …
CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
Got Row? Does rowing in a WOD cause you to think twice about coming to class? How does it feel to come of the row during Jackie or any other WODS that …
Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
200 squats. Thanks Rob.
No problem!!
AGGHHH!!! I hadn’t even done the math- I was just going to do this one cold turkey and not think about it.
Thanks Ryan- now I’m getting anxious about this one….
200 squats no problem! What is all this running about?
Or is the 800m run at the end not part of the 4 rounds at the end?
The runs are part of the WOD. The stopwatch begins with the start of the 800m run, then finishes after the 2nd 800 m run. The 4 rounds of DB Snatch and Squats is the meat of the 800m sandwich.
This WOD looks awsome… Are the 800m part of the 4 round?
oh ok good, I thought we were running an 800 each of the 4 rounds, plus one to warm up on.
workout #1 – 3 mile run
workout #2 – gym stuff (k2c, weighted squats, dips, pullups, push press)
workout #3 – 400m sprint, 200m walk x 4 (1:46, 1:41, 1:40, 1:43)
whew!
And Steph, AWESOME on the 8 kiping. One of these days…..
WOD result… 20min flat and I am still gasping for air. Thanks Rob
Did the workout at Home… results in 22:00flat. I am getting the CF bug.
CFWH WOD at home: 22:59 (25# DBs)
I wasn’t sure what weight to use, but I didn’t struggle much with this.
18:53 and i feel like my legs are are made of jello
22:01 and i was terrible at softball afterwards. Legs were stuck to the ground.
18:08 and walking funny today!