100730 – Friday

Please welcome CFHV’s newest beast, Robb! L-Sit Pull Ups aint got nothin on him!

And to our future beasts…Technique, Consistency, then Intensity!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

WOD: 20 Minute AMRAP

7x OHS

7x Wall Ball

30 jump rope passes (10 double unders if possible)

Level 2 CrossFit:

Skill: Handstand Push Ups and Snatch Progressions

WOD: Same as All Levels part B.

All Levels:

A1. DB or KB Thrusters x15 AQAP (as quickly as possible). Rest 2 minutes after each set

A2. Handstand Holds

Review Snatch

B. For time.

15 snatch – 135#/85#
15 HSPU
15 L Pull ups
15 HSPU
15 snatch – 135#/85#

Post times and thoughts to comments.

A couple more difficult gymnastic WOD’s this week…but everyone showed excellent determination and skill on all parts of the workouts. Always growing, always progressing, Ever Ready!