Archive:
Power Snatch
Power Snatch
1-1-1-1-1
3 rounds:
10 Deadlift 275/185
50 Double unders
*10 min cap
For the next 3 Saturdays we will have regular wods at 8 and 9 with the CrossFit Games Open wod at 10:30. Endurance will meet at 9.
Coe
Coe
10 Rounds:
10 Thrusters 95/65
10 Ring push ups
PWOD:
Death by Back Squat
Complete:
1 back squat the first minute, two back squats the second minute, three back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is more.
Post total minutes completed.
Comments challenge:
If we get 50 comments today until the next wod posts, one of those commenters will win a free personal training session with Brandy. The rules are pretty simple, we just need 50 comments from different people. Feel free to comment as many times as you like but, know that it will not increase your chances of winning.
I’ll kick it off by posing a question: What would you like to do for a CFUV fun night? (bowling, rock climbing, game night, etc)
Hose Drag, Deadlifts, Ball slams
Partner Wod:
AMRAP in 20 min:
Hose Drag (this will be inside)
5 Deadlifts 185/135
10 Ball Slams 20/16
*after you complete one round tag your partner and they complete the next round.
-Or-
Open wod #1
AMRAP in 7 min:
Burpees
Tire Flips, Russian Kb Swings, Toes to Bar
3 Rounds each for time:
10 Tire flips
20 Russian kb swings 70/53
10 Toes to bar
PWOD:
3 rounds for time of:
row 500m
20 russian KB swings 70/53
10 toes to bar
Open wod #1 tonight at 7 pm:
AMRAP in 7 mins of Burpees
*If you are on the fence about registering consider this; it’s only $20, so instead of treating yourself to a movie or out to lunch this weekend just register and see how you stack up against the best of the best.
Clarified Butter
For the last few months Jeremy and I have used clarified butter as our main fat source. Since switching to paleo I have been scared to eat butter even though Whole9 has this great manifesto about butter. I finally decided to give it a try and see what I was missing and also see if I noticed any negative affects from it. All I can say is it tastes amazing and I don’t plan on turning back!
Clarifying butter is a process of removing the milk proteins, leaving behind pure, golden butterfat.
Our meat and butter quality is of utmost importance to us so we choose to buy grass fed meat as well as pastured organic butter. I have included many pictures of the process. We like to make a bunch of butter at once (yesterday we made 6 lbs), but you can make a little at a time if that’s easier for you. There is a quick little how to video in the manifesto linked above or you can google it.
Ring Rows, Wall Balls, 30 yd Suicide Run
AMRAP in 20 minutes:
10 Ring rows
20 Wallballs 20/16
30 yd Suicide run
PWOD:
Do AWOD lifts, then
For time:
8 Tire Suicides
*Flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back to the tire.
*the tire must start behind the line and finish completely over the 25 yd line each time
Shoulder Press
Shoulder Press
3-3-3-3-3
3 Rounds:
20 Box jumps
15 Wall burpees
PWOD:
Shoulder Press 5, 3, 1+
3 rounds for time of:
20 GHD Situps
15 wall burpees
Barbara
Barbara
5 Rounds:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
**rest 3 mins between rounds
PWOD:
AMRAP in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done by pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
