DT

Strength- OTM X10

  • 1 Snatch Deadlift + 1 “Floating” Snatch (60%, 65%, 70%, build based off feel)

WOD- “DT” 5 RFT

  • 12 Deadlifts (155/105)

  • 9 Hang Power Cleans

  • 6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TGIF!

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Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com) An e-mail with final details will be coming out very soon, we need a head count.

Is it me or did this week fly by?! Hopefully we’re not TOO sore from all these AWESOME wods! Let’s finish out strong.

Skill/Strength - Every 2:00 x 6 Rounds

  • “X” Ring MU +

  • Front Squats (7-7-5-5-3-3)

WOD - 5 Rounds for total Reps

  • 1:00 Wall Balls

  • 1:00 KB Swings

  • 1:00 Cal Row

  • 1:00 Rest

overhead squat

Check out the video for a quick OHS review and some cues to keep in mind when approaching the strength today!

Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com)

Strength - 3 Attempts to establish

  • 1 RM OHS

WOD - 5 mins on 5 mins off

  • 30/21 Cal Row

  • 21 Power Snatches (95/65)

  • Max Lateral Burpees

    • 5 min Rest

  • 30/21 Cal Row

  • 15 Power Snatches (115/80)

  • Max Lateral Burpees

    • 5 min Rest

  • 30/21 Cal Row

  • 9 Power Snatches (135/95)

  • Max Lateral Burpees

    • Score = total burpees

CrossFit Seminar Staff member James Hobart demonstrates the overhead squat.

What's up Fran?!

You’re telling me you HAVEN’T DONE FRAN!!!! You’ll want to hang onto these scores today folks. This benchmark is probably one of the most famous CrossFit benchmark workouts next to Hero WOD Murph!

This is a sprint type of workout today. Come into the gym with a game plan, the thrusters should be as close to unbroken as possible, same with the pull ups.

WOD - “Fran” 21-15-9

  • Thrusters (95/65)

  • Pull ups

Strength - Every 2:00 x 5 Sets

  • 2 Pausing back squats (8 sec pause at bottom)

  • 50%, 55%, 60%


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