WOD Friday 8/21/2009

250m Row

Hang Power Snatch (75#/55#)

250m Row

Push Press (75#/55#)

250m Row

Hang Power Clean (75#/55#)

250m Row

SDLHP (75#/55#)

Take the time that it took you to row 250m and complete the exercises for max reps. Then rest for 3 minutes.  Post total time and reps to comments.

Coaching Tips: You should go all out during the row and then go immediately to the barbell exercise.  The barbell exercise should be done all out as well.  We will be doing this workout in pairs, not partners though. One person does the row and then the barbell exercise.  While that person does the barbell exercise, another person keeps time.  When the first athlete rests, the original time keeper does the work.  3 minutes rest should be enough time for 2 people to get the round of work in.  Remember to use the explosive hip extension to do the barbell movements.  You will be able to achieve a higher rep count by doing so.

Reminder: All Saturday classes will be held at Santa Clara Point Community Park in Mission Beach, directions can be found here.  Come for an awesome workout, stay to enjoy great company and a beautiful day in sunny San Diego.  We hope to see all of our CFEC members and families there.

A few inspiring lifts from yesterday's CrossFit Total.  Congratulations to all who achieved new PR's.

By |2009-08-20T20:41:02+00:00August 20th, 2009|Daily Workout|


  1. dmic August 20, 2009 at 9:11 pm - Reply

    Nice video. Strong work. Slacker in the red shirt was a little short on that sq tho.

  2. juliacruz August 20, 2009 at 9:24 pm - Reply

    Sweet video Lisa!

  3. Amelia August 20, 2009 at 10:38 pm - Reply

    That video makes me smile!! I love heavy days!!

  4. Paul Flores August 21, 2009 at 3:56 am - Reply

    Great way to capture the excitement of a few PR’s being set. Strong work you guys and gals.

  5. paul August 21, 2009 at 6:50 am - Reply

    Diana (one arm) 4:05/65
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    What an awesome video!! Sorry I didn’t watch it until tonight, really cool.

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