5 sets
Push Press x 5
Burpees x 8 as high as possible
r/r-3min
+
500m row @ 97-100% x 3
r/r- 2:1
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Cassidy taking on the CrossFit Games Open Workout #1. Wish her luck as she takes on Workout #2 tomorrow!
A. Bulgarian Split Squat 4×6
B. 100m Sprint x 5; r/r 1 min
C. 100 Abmat Sit Ups AFAP
D. 30s double unders, 30s rest x 6
+
Mobility Work
Thanks to Stu for coming over from Dallas, working out and putting together the video for us. This was one of our team workouts we did on Saturday AM and I think we look pretty good from an ant’s eye view.
The Team WOD; One member runs a lap while the other 2 members work through 75 Wall Ball, 100 Push Ups, and 125 Overhead Squat. Nice work Stu, Shayne and Robyn!
I bet you didn’t know the gym lights pulsed until you fast framed the video.
10 min pistol skill work
+
6 sets for max distance
1 min – 15 front squats
1 min row
1 min rest
I was all by my lonesome today 
And it was so much harder!! I need a group
Atmosphere! Hut and Kelly, you guys better be
There in the AM!!!
Curtis P’s
4×3
+
KB Swing and Burpee Reverse Ladder
15 KBS, 1 Burpees
13 KBS, 3 Burpees
11 KBS, 5 Burpees
9 KBS, 7 Burpees
7 KBS, 9 Burpees
5 KBS, 11 Burpees
3 KBS, 13 Burpees
1 KBS, 15 Burpees
Compare to 2.09.11
Kettlebell training is old school
10 min of Clean skill work
+
10 sets of
Max Effort Slam Ball
5-10-5 Shuttle Run
r/r 30s
+
6 min AMRAP
12 Wall Ball
8 SDHP (Sumo Deadlift High Pull)
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Open Post to Read more and watch an amazing video
Check out the shrug in the picture above and notice how his arms are still straight as his ankles, knees, and hips are extending and he shrugs his shoulders to his ears. No early arm bend, because when the arms bend the power ends. The arms only begin to bend as the bar becomes weightless and forces them up, and then we pull our body around the bar with fast elbows (not the bar around our body). Watch the video for some great olympic lifting and the remarkable story of Zach Krych’s comeback from injury.
Never give up on yourself, your body, or your dreams. And ignore ignorance; whether they be loved ones, the competition, or a stranger, ignore the critic who tells you to give up and take the easy way out!
Go Cass! Thrust those hips!!