Three rounds for time of: Walk on hands, 100 feet Hold handstand against wall for two minutes 15 Handstand push-ups Post total time to comments MINUS the six minutes of static handstands.

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds

Three rounds for time of: Walking lunge, 50 meters Standing broad-jump, 100 meters Run 200 meters Post time to comments. I had to post this…Aaron C with his  I heart Fran shirt.  Yes Aaron we all do.

Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments. —————————————– I attended a CrossFit Running Cert with Dr Romanov this weekend.   In the 1970s Dr Nicholas Romanov developed a method of teaching sport specific techniques.  He called it the Pose Method, and his running technique has been adopted by USA Triathlon and CrossFit.    You can see his website [...]

Pose Running Cert weekend in Atlanta 5 Rounds for time: Run 400m 40 Squats

“Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments

Saturday morning WOD will be at 7:00 for anyone interested. Please schedule ahead with me if you are coming. I am attending a Coach’s Running Certification on Sat/Sun. If you are serious about Saturday and want a later time discuss this with me and I will try to work it out.  You can also leave a note [...]

Power clean 1-1-1-1-1-1-1 reps Post loads to comments

Five rounds for time of: 50 Wall-ball shots with 20-pound ball to ten-foot target 25 Pull-ups Post time to comments.