100713 – Tuesday

Crushing it…how we’re spending our summer vacation!

New Vixen Norma has been coming consistently and it shows!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

7x Med Ball Clean

7x Box Jumps

7x Pull Ups

Post rounds completed to comments.

All Levels CrossFit

Skill: 1 Rep Max Thruster (5-3-1-1-1)

WOD: CF/USA Weightlifting WOD

10 Minute AMRAP

6x Squat Cleans (120/65#)

12x Pull Ups

24x Double Unders

Post rounds completed to comments.

This was a great WOD from a new competition coming up this October in Colorado. USA Weightlifting and CrossFit have teamed up for their first ever competition. It will be comprised of a full Olympic Weightlifting competition (1RM of Snatch and Clean & Jerk, total in kilos) combined with your total reps performed in 10 minutes of the triplet. It is going to be awesome! I’m very excited to see more and more growth in the CrossFit community, and I also think it will help expose people who might never do a full weightlifting competition to see how fun they are too.

I’m also very happy to report how STRONG everyone is getting! For the last few months we’ve been following the Max Effort Black Box programming for making relative strength gains during 2-3 of our skill sessions per week. The results really do speak for themselves. Not only were everyone’s Thrusters incredible today, but we are continually moving more and more athletes to doing the workouts ‘As Prescribed’! Doing workouts ‘As Rx’d’ is a very big initial goal when starting your CrossFit training…it doesn’t come right away, but with ‘Technique, Consistency, and Intensity’, we’re certain that you’ll be breathing fire in no time!