A few photos from the past couple of weeks. Kettlebells, deadlifts, handstand pushups. In other words, all the fun stuff you’ve come to know and love from CrossFit de l’ouest!
WOD:
As many rounds as possible in 15 minutes:
- 2 muscle-ups
- 4 front squats (155/105 lbs)
- 8 box jump burpees
See Beyond The Whiteboard for full details on all workouts and results!
Thanks again to everyone to came out!
Skills:
- Muscle-ups & jumping muscle-ups
Workout:
5 rounds for time:
- 5 deadlifts (1.5x bodyweight/1.25x bodyweight)
- 50 double-unders
Strength:
- Back Squat: 5-5-5-3-3-3
Workout:
3 rounds for time:
- Row 1000m
- 25 GHD situps
We’ve uploaded the Fight Gone Bad Photos. If you don’t see yourself in the photos, stay tuned for the video, it’s coming soon!
Strength:
- Ring dips: 5×5
Workout:
“Running Grace”
5 rounds for time:
- 6 clean and jerks (135/95 lb)
- Run 400m
Happy Canada Day!
Skills:
- Snatch/snatch balance technique
Workout:
As many rounds as possible in 20 minutes:
- 10 Snatches (95/65 lbs)
- 10 Pushups
[nggallery id=8]
Skills:
- Kipping pullups
or
- 5×3 explosive strict pullups – Pull up as hard and as fast as you can on each repetition. Do not add weights even if you are capable of weighted pullups
Workout:
21-15-9
- Front squat (135/95), do not use a rack
- Pullups
[nggallery id=7]
Workout of the day:
Skills:
- Muscle-up transition
Workout:
- 30 muscle-ups for time