ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
Warm-up Drills
I. Run 400m/Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Restmme
III. 12 Rounds of :30 x Max Distance x :20 Rest
Notes: Last seen on 05.12.2015. Click HERE to link to that post.
Post scores to comments.
“Baking Soda”
21-18-15-12-9-6-3 reps for time of
Wallball (20/14lbs)
GHD Sit-ups
Post scores to comments.
Skill Development
Please read as optional accessory work/fun activities beyond any Goat slaying efforts and mobility priorities.
I. 3 rounds for quality of
10 x Turkish Get-ups (5R/5L)
:20 x Armbar Stretch (R+L)
II. Pull-ups (deadhang or kipping) 6 sets of 6 reps
III. 3 sets of 10 Glute Ham Raises
IV. CFNE Bullet Proof Shoulders: Click HERE
“Black Lung III – option II:
1:56/2:01/2:04/2:12/2:04
“Baking Soda”: 13:55 Rx
I don’t think I saw anyone do the Skill Development – no surprise.
I did!
“Black Lung III”: 500s @ 1:41-1:52 ouch
“Baking Soda”: 10:24 rx’d
Skill Development: I & II