Monday Sept 30 2013

Had a great weekend this weekend at the CF Olympic Lifting seminar with Coach B at CF 413. I love the fact that I get to help coach at these seminars. I learn something new at every one of them. Our coaches are constantly growing and learning new things regularly....

Sunday Sept 29

Rest Day, gym closed Jackson, aka “School Boy” helping out Coach B at Olympic Lift Cert at CrossFit 4:13

Saturday Sept 28 2013

2 Person Team WOD 10 rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up *Note # of reps scale – pull ups *must alternate athlete rest 2:00 4X400M SPRINTS *alternating scale 300 or 200 rest 2:00 100 II Unders 100 Abmat sit-ups 100 100 II Unders 100...

Friday Sept 27th 2013

WOD Run 800 15 Hang Power Snatch Run 600m 15 Power Snatch – Mid Thigh Run 400m 15 Power Snatch floor Choose load but stay moving.. then Cash Out “Bringn Sally up” * Try and use the same load from snatch wod (max...