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02.11.2016

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Screen Shot 2016-02-10 at 11.24.03 PMANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

“Valhalla-Ish”
3 Rounds of the following, each against a 4:00 running clock.
Row 25kcal
Then complete AMRAP of
7 x Overhead Squats (115/85lbs)
7 x Burpees
Rest 1:00

Notes: Complete the Row workload as quickly as possible and in the time remaining execute as many rounds and reps as possible of the Overhead Squat and Burpee couplet.

Post scores to comments.

Skill Development Circuit
Complete 5 Rounds of the following for quality
1:00 x Handstand Work
1:00 x Goblet Step-ups
1:00 x Russian Twists
1:00 x L-sit/Ring Support

Post scores/training details to comments.

Samy Daghir

7 thoughts on “02.11.2016”

  1. 1230er.
    *P1: Valhalla-Ish: AMRAP: 1+7/1/1+3 RX = 51 Reps
    Ummm… so I did 29 calories each round because I misread 25 for 29. WooOoops.
    1-2 pulls/cal. Need to work on that consistency.
    Unbroken OHS.
    *P2: Quality-work: Need to re-up my L-hold game. Longest hold was 40 seconds. Past record was 1:04. Hand stands are more confident than in the past.
    **Tight wrists today and my cardio has been wack this week. Blaming it on the weather. Look forward to some rest and mobility this weekend.

    Reply
  2. 1230er.
    *P1: Valhalla-Ish: AMRAP: 1+7/1/1+3 RX = 51 Reps
    Ummm… so I did 29 calories each round because I misread 25 for 29. WooOoops.
    1-2 pulls/cal. Need to work on that consistency.
    Unbroken OHS.
    *P2: Quality-work: Need to re-up my L-hold game. Longest hold was 40 seconds. Past record was 1:04. Hand stands are more confident than in the past.
    **Tight wrists today and my cardio has been wack this week. Blaming it on the weather. Look forward to some rest and mobility this weekend.

    Reply
  3. Valhalla-ish 1/1/1 (MOD: OH w/PVC; Ring Dips)
    L-Holds only

    First day back after surgery. 5 weeks off. Going to be awhile before lifting weights again. But, good to be back! Back feels great! No pain or numbness!

    Reply
  4. “Vallhalla-ish”: (little bit of Norwegian & Irish there)
    1+12/1+4/1+7 with wimpish 45# OHS….

    Skill Development – 20kg/20″ box step-ups

    Reply
  5. “Valhalla-ish”: 2/1+7/1+3 Rx’d
    Skill Development: All of that freestanding handstand work is paying off! Did free standing attempts for the last 2 rounds and actually had some decent ones!

    Reply
  6. “Valhalla-ish”: 2/1+7/1+3 Rx’d
    Skill Development: All of that freestanding handstand work is paying off! Did free standing attempts for the last 2 rounds and actually had some decent ones!

    Reply

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