The Challenge is ON

Congratulations on getting your measurements and 2000m row time.  This is a challenge about performance.  If you want a lean fast CrossFit bad ass body you have treat your body like a super exotic 3 million dollar 12oo horsepower Bugatti Veyron.  You can’t expect something built to run over 250 miles per hour to run…

Barbell Club 1/13/14

Snatch Balance 6×2 3 Position Power Snatch 7×3 Snatch Deadlift 5×4 Squat 7×4 Snatch Grip Bench Press 5×4 Here is an awesome video of Ilya Iliin and Yasha Kahn having a friendly snatch competition at Waxmans gym in Southern California.  While there is a pretty long lead in and the camera is a little jerky…

WOD 1/13/14

Dynamic Effort Lower Body Photo Dec 08, 3 56 19 PM

Back Squat 8×2 at 75% 1RM

Band Deadlift 8×1 at 50% 1RM

Then

3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg

Rx+ Use upto 48kg bells

Buyout

Banded Straight Leg GHD 3×10