Tuesday, May 21, 2013

A big shout out to Lenny, Albert, Josh, Heather, Nate C., Luie, and Brian W. for all their hard work painting the box this weekend.  Also thanks to Nate S. and Quality Electrical Systems for the scaffolding.

Here is a short video of two of the three females from CrossFit Hardcore hitting their 3-rep max OHS.

The workout was 7:00 to complete a 3-rep max OHS. Teams could start at 85#, 125#, 155#, or 175#.  All three team members had to complete at least one set of 3-rep max OHS and the score was the total of all the completed 3-rep maxes during the 7:00.  The kicker was picking the correct starting weight because females could only increase by 5# after each successful attempt.  So starting too low means you may not get to a high enough weight in 7:00 or starting too high you may not get enough successful attempts in for a high combined total.

The second rep @ 155# was a no-rep so you see the athlete hitting 4 reps!!
The second athlete just totally "woman-handles" her 3-rep max!! AWESOME!!
 

 Chrissel hitting the Barbell Lunge WOD with 110% like she always does!!!

Arm/leg Swings
2x10 of:
Shoulder Dislocates
Kipping Glides
Push-ups

MOD
Practice Pull-ups or Weighted C2B Pull-ups
3-3-3-3-3

WOD
Conditioning
For time:
Rx
400 m Run
  25 HSPU's (or 50 shoulder touches or 25 Push Press)
400 m Run
  25 Ring Dips (or 75 Box Dips)
400 m Run
  25 Push Ups

Rx+
400 m Run
  25 Handstand Push-ups
400 m Run
  25 Ring Dips
400 m Run
  25 Push Jerks (135/73#)

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