A+ R A-

W.O.D.

HAPPY 11/11/11!


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Front squats 8/8/8/8/8


WOD:

11 Chest to bar pull-ups

11 Box Jumps (24"/20")

11 Squats cleans (95#/65#)

200m Run

-3 Rounds for time-


Butterfly Chest-to-bar pull-up

Coming back from an Injury

Dim lights Embed Embed this video on your site

Happy Birthday Marines!

 

SWOD:

A1) Split -or- push jerk 5/5/5/5/5

A2) "Racked position" mobility drill, 30-40 sec. on each arm x 3 sets


B1) Good mornings 8/8/8/8/8

B2) Plank hold 45-60 sec. x 4 sets


260Kg (572#) Clean and Jerk

94Kg (206#) Clean and Jerk

Coach Betsy on the bike portion of the Fearless Tri held here in San Diego, putting her CrossFit training to work!


WOD:

AMRAP in 18 min

6 Hang power cleans (135#/85#)

4 front squats

2 push-press

400m run


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"! Good Luck to all those competing!


Braised Wild Boar

Rx-ing and injury prevention



SWOD:

A1) Max push-ups in 30 sec. x 5 sets

Rest for 60 sec.

A2) Max box jumps in 60 sec. x 4 sets (24"/20")

Score = total reps of A1 and A2


WOD:

AMRAP in 10 min

Buy in: 50 burpees

70 double unders (sub. = 150 single unders)

20 static lunges


World Record Running Box Jump

Fast Shrimp

Stress Addicts Anonymous (Part 1)

This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Deadlift 6/6/6/6/6


WOD:

50 KB Swings (53#/35#)

800m run

50 KB Swings

-For time-


*For those of you who plan on competing in next years CrossFit Open Sectional and/or Regionals, you may want to try and keep you KB swings within the CrossFit standard. Fast Forward to 1:20 in this video to see exactly what the CrossFit standard is for KB swings.


Just a "heads up" the shower room is out of order until probably Thursday. Sorry for the inconvenience.

Are you preparing for an upcoming competition, race, or do you just need to RELAX? Be sure to schedule a massage therapy session with Shedara Gibson.

Supplements Take 2

4 Reasons You're Not Making Progress


OPEN GYM SUNDAY COME AND WORK YOUR WEAKNESS

Drop ins welcome for $5

WOD

Two Min Max Muscle Ups

(Sub Max Pull-ups)

Rest 2 Min

10 Front Squats (155#/105#)

400 M Run

20 Sit ups

3 Rnds


Just a "heads up" the shower room is out of order until probably nextThursday. Sorry!

Front Squat

Gluten Free Is not Good Enough

WOD

You will have 15 Minutes at each Station

OHS Find your 3 Rep Max

Strict Press Find Your 5 Rep Max

Deadlift Max Find your 10 Rep Max

(* if you can not maintain proper back position then drop the bar at the top or even better lower the weight*)

Add Weights together for your final score

Rich Froning vs Graham Holmberg

Male OHS 276#

Female OHS 210#

Page 139 of 165

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