Wednesday, September 30, 2015


21-15-9 for time
Hand Release Push-ups
Strict Dips

Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

"My six-pack is coming in."
- Lucca, CrossFit OCD

CrossFit Video Contest:
CrossFit Resurgens - [video]

"The New Faces of Coke" by Ninjas for Health,, and "The Money Spent Selling Sugar to Americans Is Staggering" by James Hamblin, The Atlantic.


R. Davis said...

Short on time so I split the WOD into 2 sessions. 1st session front squats: 45, 65, 75, 85, 95... & just for s&g I tried 105 & NAILED it!! SHAZAAM happy dance time!! 2nd session--definitely no shazaam moments. I'm pretty sure I heard my triceps screaming from the pain. Did 65% of HFPU normal, 1 leg dips & some seriously pathetic burpees 14:07

Mike said...

11:57 rx'd FS 155-175-195-205-215(f)-205(f)