WOD

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Got Fish Oil?

Omega 3s

Omega 3 and Muscle

WOD

Vacation WOD

For Time:

40-30-20

Burpees
Sit Ups

Rest Day

WOD

Shoulder Press

1-1-1-1-1-1-1

WATCH DEMO

WOD

For Time:

21-15-9

OHS @ 95#
Ring Pushups

WOD

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

FOR FAYETTEVILLE PSG-ers: I'LL BE AT VETERAN'S PARK ABOUT 5:30-5:45 FOR WOD. YOU ARE WELCOME TO JOIN ME.

Rest Day

WOD

3 Rounds For Time:

10 Front Squat @ 135#
15 Pullups
20 Double Unders

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners: Monostructural: Run, Row, Bike, or Double Unders

WOD

For Time:

30 Muscle Ups

Rest Day

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form and ROM. Rest as needed between sets. Post loads to comments.

Josh Everett On The Games

WOD

3 rounds For Time:

7 Hand Stand Push Ups (arms locked out at the top, head touches floor at the bottom)
14 95% bwt DeadLifts
21 Box jumps @ 24"

WOD

5 rounds for time:

20 Double Unders
15 Wall Ball (20# @ 10')
10 Burpees

THE METCON MACHINE. I can't wait to see what Coach Glassman has cooked up this year.


The PSG Summer Special

Rest Day

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

GRAND OPENING OF CFNWA TODAY

WOD

For Time:

100 pullups

Pullup Standard: Arms LOCKED OUT at the bottom, chin CLEARING the bar at the top.

WOD

Complete as many rounds as possible in 20 minutes of:

115-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups

Rest Day

WOD

4 Rounds For Time:

Run 400m
50 Squats

WOD

For time:

1 Rep of "Bear" 115#(75#)

21 Push-ups
21 Box-jumps 24"
21 Ball-slams 20#

3 Reps of "Bear" 115#(75#)

15 Push-ups
15 Box-jumps
15 Ball-slams

5 Reps of "Bear" 115#(75#)

9 Push-ups
9 Box-jumps
9 Ball-slams


BEAR: Power Clean, Front Squat, Push Press, Back Squat, Push Press

WOD

Snatch

1-1-1-1-1-1-1

There is no time component; rest as needed.

Post loads to comments.

WOD

3 Rounds For Time:

5 Squat Clean and Jerk @ 155#
15 Ring Dips
400m Run

WOD

Five rounds for time of:

75# pound split clean, 15 reps
21 Pull-ups

WOD

Run 5k

Level 1 Cert Completed

Well, it was an amazing and brutally difficult 48 hours. I learned more in two days, than I have in the last 365. I'm a better X-fitter, and a far, far better teacher of CrossFit than I was on Saturday morning. Starting tomorrow PSG will crank back up, with a certified CrossFit trainer at the helm. Come get some...