Wod Nov 9
CrossFit is tracking your progress
As many rounds as possible in 20 min of:
- 5 push presses @ 60% of your body weight
- 10 push ups
- 15 box jumps 20″
note: if the racks are used you must power clean it…we need the practice!
Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview – video [wmv] [mov]
WOD – October 29th, 2009
Four rounds for time:
- 15 power cleans 135/95
- 30 toes to bar
Chatting about the Snatch with Mike Burgener – video [wmv] [mov]
WOD- Monday August 17th, 2009
Just a quick note to the good people at CrossFit Rebel South Africa. Jeff and Sarah who have worked out at FirePower and are neighbours of Heather and I were on vacation in South Africa. Part of their itinerary was going into see the box they have there. They were there on a holiday Monday and the place was closed, but when Jeff spoke to the owners, they were more than happy to open up the place for them and took the time to show them around and let them throw some weights around. Apparently it was the highlight of Jeff’s trip! They sent a care package of shirts and hats, and I”ll be sending them one as well. By all accounts they were incredibly accommodating and optimized the CrossFit community! Click here to see the post mentioning FirePower
mark
WOD
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments. Sit-ups are anchored.
Strength after the WOD
Power Cleans
1-1-1-1-1-1-1
Post loads to comments
Clean: The 3d Pull, Coach Burgener…[wmv][mov]
Cleaning from the Ground, Coach Burgener …[wmv][mov]
