Thursday, September 3
announcements
Committed Club for August is HERE. Congrats to the group!!
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
Today’s WOD is the same as today’s on CAP/Beyond the Whiteboard for those tracking your data.
rx
For time:
50 single-arm DB overhead squats (35/50 lb)
50 single-DB step-overs (35/50 lb) (20/24 in)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
Score: Total time
intermediate
For time:
50 single-arm DB overhead squats (20/35 lb)
50 single-DB step-overs (20/35 lb) (16/20 in)
50 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
25 double-unders
Score: Total time
beginner
For time:
30 DB goblet squats (10/15 lb)
30-m single-arm dumbbell overhead walk (10/15 lb)
100 single-unders
15 DB goblet squats
15 single-arm dumbbell overhead walk
50 single-unders
Score: Total time
Intended Stimulus
11:00-16:00.
All sets of single-arm dumbbell overhead squats in 3 sets or less; switch arms as needed.
Consistent and steady pace on the box step-overs; no more than 1 break.
Hold the dumbbell any way; step up any way.
First set of double-unders in under 2:00.
Videos
Skill Work
Post-workout skill
2 rounds for quality:
100 single-unders
:30 hollow hold