"Diane"
21-15-9 reps of: 225 pound Deadlift Handstand push-ups Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs). WOD Demo with Laurie Galassi and Annie Sakamoto - video [wmv] [mov] "Cindy"
Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups "Cindy" WOD Demo with the Again Faster Adaptive Team - video [wmv] [mov] Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Chris Spealler 40. WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov] [HD mov - Download only] The link below is with John Gilson of Again Faster as he's using James Hobart to demonstrate good and bad technique. http://www.againfaster.com/the-micd-instructor/2011/3/16/from-the-vault-double-unders.html Run 800 meters
15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs. WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment - video [wmv] [mov] Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs. WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov] Five rounds for time of:
6 Handstand push-ups 12 Chest-to-bar pull-ups 24 Weighted walking lunges, 35/25 pound dumbbells Austin Malleolo 5:48, Annie Thorisdottir 6:01 (25lb DBs), Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs). WOD Demo with Jesse Bazarnick - video [wmv] [mov] WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov] Austin Malleolo, Annie Thorisdottir, Spencer Hendel and Denise Thomas on today's WOD - video [wmv] [mov] "Carse"
21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl. Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box). WOD Demo with Russ Greene - video [wmv] [mov] WOD Demo with Trident CrossFit - video [wmv] [mov] |
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