Because of a 15K race tomorrow, I opted to instead of running 400s, I do 100 jump ropes per round. Also, I opted for 3 rounds instead of 5.

WOD - 3 rounds of  hanging power snatches and ropes

• 15 hanging power snatches with 95lbs
• 100 jump rope

Total ouput: 45 snatches, 300 jump rope.

*** Legs very sore from Jason mod yesterday. Never underestimate air squats in volume.

Cool push-ups video scoured from the web

www.youtube.com/watch?v=Y5Ipe3-jD0g

A modified Fran – Gotta start somewhere

Brian currently does a modified Fran of 65lbs and mostly jumping pull-ups, but in two weeks, improved his modified Fran time from 13:28, to 10:58 — and that’s after adding in some real pull-ups with his jump-negatives this week.

Good job Brian!

I speak for all CrossFit trainers when I say “keep it up” and “great work”

Continued Recovery HQ WOD

Three rounds of:

• 250 jump rope
• 50 Abmat sit-ups

Total output: 750 jump rope, 150 sit-ups

Christian says, “I feel as though I almost fully recovered from my mountain trail 40-mile race, so played around with much of the HQ WOD today. I don’t have a GHD, and can’t do double-unders yet, so my WOD consisted of 5x the perscribed double-unders, and RX’d sit-ups”

“Yesterday served as a two-a-day for me as I ran 5K in the evening – which I do with my stepson 2-3 times a week.”