then,

Unknown “Fran”
21-15-9
Thrusters 95m/65w
Pull-Ups

Rules:
You must choose a weight accordingly to fit in 3-6:00 time frame.
You will not be able to see the clock.
One burpee for each second over or under the time.

Dustin's epic Fran face!

Push Jerk 3×3
-Must clean from the ground

then,
5×15 Weighted Sit-Ups

Katie showing us how it's done!

The Overhead Squat by Greg Glassman
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

Happy Birthday Darrah!

RDL 5X5
-Sets Across
-70% of weight used on 1/18/12

then,
Partner Atlas Stone Work
20x Ground to Overhead each side
10x Ground to Jerk Block
-Please DO NOT drop the stones on the regular mats, make sure you use the extra matting to put them on.

Mmmm…Primal Scotch Eggs

Get Some D!

Brought this bad boy out for a fitting work-out: Sports Psychology for Elite Fitness: CrossFit Cheaters Anonymous

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Compare to 2/16/11
-30:00 cut-off

then,

:30 on :30 off for 5:00 Power Cleans @50% of 1RM

Thruster 3-3-3-3-3
-Add weight each set
-Can use a rack
-Must be ONE movement

Cuties after tire flips!

Front Squat
2 sets, 5 reps
1 set, max reps
-75% of 1RM

Push Press
2 sets, 5 reps
1 set, max reps
-75% of 1RM
-Must clean from the ground

then,
1 mile cool down

Birthday Boy!

*Post loads and times to comments

Thoughts to comments: The “Weighting Game”

Saturday Team WOD Participants!

Deadlift
2 sets, 5 reps
1 set, max reps
-75% of 1RM

then,
Tabata Planks