04
24
2014

Uncommon WOD – 042514

CrossFit 1.0 A. Four sets of: Snatch Grip Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Floor Press x 8-10 reps @ 2011 Rest 45 seconds Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm Rest 45 seconds B. Three rounds for time of: 15 Dumbbell Push Press 15 Box Jump Overs 400 Meter Run CrossFit 2.0 A. Take 12-15 minutes and build to today’s 1RM Snatch B. Three rounds for time of: 15 Handstand Push-Ups 30 Box Jumps (24/20”) 400 Meter Run *Courtesy of CrossFit Invictus

04
24
2014

Sled Pulling

Here is a video of some sled dragging/pulling variations that I think could benefit anyone who is willing to put in some additional time.  Arrive early & use them as part of your warm up or come in on an off day and use as some active recovery. If using for active recovery, try this: Walking Forward – 6 trips Walking Backward – 6 trips Upper Body Pulls – 4 trip switching variation on each trip 1 Trip: Aprox. 200 feet (from the bay door to Fortune Drive) Rest: Approx. 30 sec...