Monday, 6/23/2014 WOD

CrossFit WOD:

Trevor

Trevor

5 Rounds for time
5 Squat Snatch (75/105) (scaled: hanging squat snatch or power snatch from the box and KB OHS)
10 Straight Leg Raises (scaled: knee raises to 90 degrees, try not to round lower back)
5 Strict HSPU (scaled: Strict Barbell Press, heavy)

Ninja WOD:
4 Rounds for Time
400 M Run
30 Stick Jumps
10 Barbell Rollouts
20 Push Press (55 or 65lbs)

Warm Up:
60 Double Unders/180 Singles

Team Stretch
3 Rounds
2 10′ Crab Walk forward and backward
10 Glute Bridge

WOD Specific Warm Up:
3×5 Snatch Balance (PVC, Barbell, Light Wt Barbell)
3×5 Squat Snatch, Leg Raises, SHSPU or Barbell Strict Press (start light and work up to workout weight)
or
200 M Run, then 3×5 Strict Jumps, Barbell Rollouts, Push Press

Times:

JMac 13:50 (55/press)

Nate 14:41 (105/press/kb ohs)

Mayra 15:09 (35/press/kb ohs)

Shaira 11:24 (85 squat clean/hspu)

Maus 12:33 (105/hspu)

Smiley 11:59 (70/hspu)

KK 12:42 (35/press/kb ohs)

Analisa 15:37 (75/press)

Alli 12:19 (35/press)

Dan 12:58 (65/press)

Sophie 14:30 (55/press)

Chiri 9:31 (75/press)

Utah 10:20 (105 /hspu)

McC 10:23 (95/hspu)

Trevor 15:03 (75/press)

Alec 12:21 (115/hspu)

Phil 15:56 (75/press)

Ruth 12:52 (35/press)

Anthony 11:28 (105/press)

Gordon 9:38 (85/press)

Bo 15:13 (65/press)

CQ 15:22 (55/press)

Tom 7:59 (75/press)

Carolyn 15:38 (25/press)

Shaleise 14:36 (20/press)

Dani 11:13 (55/press)

Ninja:

D 26:16

Des W 25:15

Jim 17:56

Allison 21:13

McC 20:00

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