WOD: Friday, February 21, 2014

A few notes about our future plans (find the WOD by scrolling down):

  1. Training during the next five weeks (the weeks of the CrossFit Open), will be a bit easier, especially towards the end of the week. We want you fresh and ready to go all out during the Open workouts.
  2. Sign up for the CrossFit Open.
  3. Take care of your hands. Donny Shankle will show you how.
  4. Quarter 2: A Season of Virtuosity.
    Training after the Open will change a bit. The following three months (April, May, June), we will concentrate heavily on perfecting barbell and gymnastics technique, as well as making significant progress if you have yet to do pull-ups (strict or kipping), muscle ups (bar, ring, strict), handstands and handstand push-ups (already have those: lets clean up your piss poor technique). We will also work on barbell technique extensively at light weights. Think of it as a 3 month On-Ramp (for ninjas) with a boat load of nuance thrown in.


(A) Superman and Hollow Body Holds, then Russian Kettlebell Swing Demo and Practice

  • Tabata Russian KB Swings

(B) Demo and Practice Kettlebell Sumo Deadlift High Pull and Goblet Squats

(C) Rest

(D) 18 Minute AMRAP of

  • 5 C2B Pull-Ups
  • 5 Goblet Squats
  • 10 KB Sumo DLHP
  • 10 Burpees

(E) 1K Row or 800m Run for Time

Jarod. Chest to Bar Pull Ups. Photo by Rafael Vega