May 6th, Friday

05062016
6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm
IMG_4830
Nothing too complicated for this HERO WOD just good ole fashioned Hard Work.
***Extra Reading***
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#

In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here

Tuesday, 2/17/2015

After some great skill work with the snatches, lets see if we can up the power output with some heavy thrusters.  Keeping the core in check is a big key.  There are several athletes that have double unders on the goat board.  This will be a great time to practice.  As your arms tire it will be even more important that you relax those shoulders and let the wrists spin that rope.

Extra reading: The truth about getting fit

Strength Work

  • Thruster (5x5x3x3x1x1) | Get heavier

CrossFit WOD

Five rounds for time:

  • 50 double unders
  • 20 ring push ups
  • 10 pull ups