Five rounds for time of:
275 pound Deadlift, 5 reps 10 Burpees WOD Demo with CrossFit Mission Gorge by Again Faster Equipment - video [wmv] [mov] [HD mov] Five rounds for time of:
135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge. WOD Demo with CrossFit Coronado by Again Faster Equipment - video [wmv] [mov] [HD mov] Snatch balance 1-1-1-1-1-1-1 WOD Demo with Paul Estrada by Again Faster Equipment - video [wmv] [mov] [HD mov] 1st youtube video is Coach B with his daughter Sage and a quick demo of Snatch Balance. 2nd youtube video is with Alison Bishop in NYC. She's a competitive lifter and CF box owner/operator. Her grip is noticeably narrow in this video and has changed since this was filmed. 3rd youtube video is again with Coach B and about the 9:50 mark is where Owen Franks actually does Snatch Balances...the rest leading up to that is nevertheless still important to watch. Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2/1.5 pood 10 Box jumps, 24/20 inch box 10 Ring dips WOD Demo with CrossFit SoCal - video [wmv] [mov] [HD mov] 50-35-20 reps of: Wall balls Pull-ups Double-unders WOD Demo with Lindsey Valenzuela by Again Faster Equipment - video [wmv] [mov] [HD mov] Below is a great instructional video with Jon Gilson on learning Double Unders. Three rounds for time of:
Row 500 meters Run 400 meters WOD Demo with CrossFit PB - video [wmv] [mov] [HD mov] For all of you that missed out on the fun yesterday...luckily...you get a small taste of it today. 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters WOD Demo with Shane Farmer and Rich Airey - video [wmv] [mov] [HD mov] |
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