05/23/2016

Barbell Shrugged interviews Lindy Barber & Elly Kabboord
CrossFit Mayhem WOF (Women of Freedom) Pack!

Deadlift (1 Rep Max)

* 10 mins to establish 1 Rep Max *

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

Posted in WOD

05/20/2016

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Posted in WOD

05/12/2016

Squat Clean + Front Squat (10×3 @85% of 90% (1RM SC))

Every 1:15 Complete a set
(SC+FS)
1+2 x 4
2+1 x 3
3+0 x 3

* Squats Cleans are NOT touch and go!!! Add 5lbs total to your 85% if completed before *

Metcon (Time)

For Time:
21 Thrusters (95/65)
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
* 10 min Time Cap *

Posted in WOD