LLoyd fighting to keep the weight over his head in Saturday's Partner WOD. Photo by Chris Nolan.
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Back Squat 5/3/1 – Week 2
70% x 3, 80% x 3, 90% x 3+
WOD
As Many Rounds As Possible in 12 Mins:
12 Front Squats 95/65
8 Broad Jumps
-Cash Out-
3 x 10 Goblet Lunge
40 Back Extensions
All-Girl Winter Throwdown 1st Place Finisher, Kelly Gray. Photo by Chris Nolan.
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Split Jerk 1-1-1-1
WOD
Run 800M x 4
*Rest As Needed In Between Intervals*
-Cash Out-
Handstand Push Up Skill Work
*Advanced- Max Rep Unbroken
*Intermediate- Handstand Holds Against Wall
*Beginner- 15 Handstand Push Ups Off Box
Post Time To Comments
CrossFit Games 2010 Preparation from David Tillman on Vimeo.
Today is the day for us to showcase the women of CFSH in a little throwdown here at the box. Our girls have made huge strides over the last year and want to compete. With the CrossFit Reebok Open approaching very soon….it’s time to see what we have! Come out and support our girls as they throwdown with 3 WOD’s. There will be food, drink, a free on ramp class for guest and a guys partner WOD all going on.
Good Luck, Girls….and remember…JUST HAVE SOME FUN!!!
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5/3/1 Deadlift – Week 1 Cycle 2
65% x 5, 75% x 5, 85% x 5 or More
3 x 9 Good Mornings
WOD
4 Rounds For Time Of:
12 Power Snatch 95/65
3 Renegade Rows
25 Double Unders
-Cash Out-
30 Back Extensions
Post Time To Comments
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Shoulder Mobility Work: Make sweet, sweet love to a lacrosse ball, foam roll, or work with bands
5/3/1 Make Up
WOD
For Time:
21-15-9
Calorie Row
Knees to Elbows
-Cash Out-
4 x 1min Weighted Plank Hold.
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Strict Press 5/3/1, Week 1, Cycle 2
65% x 5, 75% x 5, 85% x 5 or more
WOD
3 Rounds For Time Of:
9 Push Press 135/ 95
20 Kettlebell Swings 1.5 Pood / 1 Pood
200M High Low Walk with Kettlebells
-Cash Out-
60 Floor Wipers 135/95
Post Loads & Time To Comments
Bob nailing rope climbs on his first attempt. This photo is Warden Approved.
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3 Rounds (not for time):
25 Double Unders
10 Box Jumps
WOD
Complete as Many Rounds as Possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots 20/14
Run 200 meters
-Cash Out-
Make a conscious effort to get better at something you suck at before you leave today. A lackadaisical attitude toward goat work will result in burpee penalty. 
**With cold winter weather upon us, make sure you come to class dressed for the elements–layered clothing, long pants, warm jackets, and gloves when you see that we’ll be outside for part of class.**
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Back Squat 5/3/1 – Week 1, Cycle 2
65% x 5, 75% x 5, 85% x 5+
WOD
Thruster 3-3-3-3-3
-Cash Out-
3 x 50m Bodyweight Prowler Push
Open Gym is a great opportunity to come in and work on whatever you may have missed throughout the week. Make up a WOD you missed, get caught up on your 5/3/1, practice a skill or Olympic Lift, or just foam roll and do mobility work.
Most of you are probably wrapping up your Deload week this week. If you are starting the new cycle tomorrow, make sure you bring your 1RM #s with you to class this week so we can get you started on a new sheet. Those of you who are still on Week 2 are just going to start a new cycle, and those of you who did Week 3 this past week will be deloading this week. We will be going over some of the changes in class, so make sure you find a way to make it in this week.
Don’t forget this Saturday, Dec. 17th (in place of our monthly Girls Doing Girls event), we will be hosting our first ever CFSH All-Girl Throwdown. This multi-WOD event will test our ladie’s strength and mental fortitude in preparation for the upcoming Crossfit Games Open in March, as well as give them a taste of what it might be like to perform in a competition setting. This event is open to Crossfit South Hills ladies only, and there will be a range of scaling options from novice to our more advanced athletes. (more…)
