31 Heroes WOD on August 1st

Athletes,

     CrossFit Niceville is hosting a 31 Heroes WOD on August 1st.  Here’s a message from Kelly. “Just wanted to let you know that we will be hosting 31 Heroes on Aug 1st, 1st heat start time 8am.  Link for registration: (NOT REQUIRED) http://www.31heroes.com/location/?gym=6cWy4S.com
  No registration or donation required- but encouraged. All levels welcome.

Thanks, Kelley”

Tuesday, 27 july 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 1 + 1, every 30 sec
1 high hang pwr snatch
1 snatch
Clean skill work
6 rds of 1 + 1, every 30 sec
1 high hang pwr clean
1 clean

Nasty Girls V2
3 RFT
50 pistols (alternating)
7 muscle-ups
10 HPC (175/115 lbs)

Thursday, 9 july 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

10 rds
Deadlift for 15 sec (75-85% 1RM)
Rest 45 sec

Wednesday, 8 July 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

3 RFT
10 strict HSPU
15 strict ring dips
20 strict push-ups
45 strict pull-ups

Tuesday, 7 July 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

5 RFT
20 wallball (20/14 lbs)
20 SDHP (75/45 lbs)
20 box jumps (20″)
20 push press (75/45 lbs)
Row 20 calories