400m Run
40 Flutter Kicks
25 Ring Push Ups
15 Power Snatches (75#/53#)
400m Run
60 Flutter Kicks
25 Ring Dips
15 Snatches (75#/53#)
400m Run
80 Flutter Kicks
25 Pull Ups
15 Overhead Squats (75#/53#)
Post time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Flutter kicks are right left equal 1 rep. Feet should be 6" off the ground while performing kicks. Ring push ups are chest to thumbs in depth and full extension of the arms and locked out. Ring dips are shoulders below elbow and locked out at full arm extension. Make sure you keep your arms long and relaxed for the first 2 pulls of the snatches and receive the bar with active shoulders overhead. Get full depth in the squat portion of the snatches and overhead squats and stand all the way up at the top.
Remember that today there will be FREE massage chair massages at CFEC from 8:00 a.m. until 11:00 a.m. October is Massage Awareness Month, so take the opportunity to educate yourself on how massage can help you perform better at CrossFit.
5:30am
Deborah 20:00 2Rds.
Jack 24:00 2 Rds.
Dusty 21:53
Robert 23:52
Paul 17:45 Rx
8:00am
Amelia 30:52
Tiffany 27:05 Rx
Dan 32:00 Rx
Jason 18:52 Rx
Tony P. 31:06
Does anyone have a recommendation for weight lifting shoes? Especially for narrow feet?
I don’t really know about having narrow feet, but roguefitness has a great pair of shoes that I wear that fit great. They’re sized in euro numbers and run true to size at least for me. Amelia knows of this place that makes customized WL shoes.
Traci,
I got mine at vs athletics. They fit alright. http://www.vsathletics.com/section.php?xSec=9&xPage=1
Hey Gang, writing you from “The Devil’s Lair” (Las Vegas). Dropped into Crossfit Las Vegas for a couple wo’s. I learned that I couldn’t qualify for the secret service and I can’t party with the girls very well. The second one destroyed me this morning but I’ll blame it on bad night of sleep (air mattress sprung leak) and poor nutrition (Good Pizza though).
Great facility at the southern end of strip across street from the airport. Friendly and knowledgeable staff. Their main trainer Zach (ex navy seal/ competed at the recent games) was very cool.
I brought my 17 year old nephew down to try a basic elements class for his first sip and Zach allowed me to do today’s wod on my own (no other class going) while he taught. Wish you guys were there to share the misery.
In closing, I would highly recommend the next time any of you venture out here to drop in for a wod! It will be good for your health and better for your wallet!
9:00am
Hilda 30:34
James 21:10 Rx
Tina 25:30 Mod.
Jennifer 33:29
Jeff A. 22:22
Rebecca 33:57 Rx
Chad 27:10 Rx Row
Berenice 33:43
Karen 32:38
Deanna 30:03
Teshina 24:17 Rx
Monica 30:14
Andrea 28:29
Liza 32:34
10:00am
Don 15:06 Rx ???
Anniken 25:34
Michelle Z. 25:14
12:00pm
Jeff D. 20:35
Jon B. 19:18 Rx
Dana 28:56
Tanner 22:28 Rx
Brandon 21:54
Yvette 20:35
Ja’rodd 25:34 Rx
Newman, what disqualifies you from being in the secret service?
5:00pm
Bill 22:30
Holly 22:13
Tyler 25:09
Kristi 29:35
Ed A. 18:48 Rx
Roselynn 22:07
Dean 22:05
Ed M. 23:45
Vandee 26:37
Steve 25:30
Pam 26:47
Sonya 27:50
Laurie 27:20
Emily 22:44
Whats up with the ???
You went so fast they were like ???
Don, you were soo fast, some question if you were even there.
Unfortunate call out – I will have to try harder. Or, is there a jealous little man out there???
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