Shadow has been a bad boy


AMRAP: 2 min
Thursters @ 95/65
rest 1 min
Burpees over the bar
rest 1 min
OHS @ 95/65

Score is you total reps.

A reminder that we are going to Trader Vic’s after the WOD. Please join us if you can, we would love to see you there.
Team Dorsey, Jenson, and Nguyen are going, let me know before the WOD that way I can call ahead for seating.


I found this one on Crossfit New England site, you know the 2011 affiliate cup champions they are crown the worlds fittest gym. What a cool title.

3 rounds for time:
40 double unders
30 KB swings 1.5/1 pood
20 ring push ups


Lift: Do your lifting program or strict press @85% 1RM. 5×3. We have worked on back squats, deadlifts, and now the press. As you all know these are the lifts for Crossfit total. Yes that means CFT IS COMING UP! Please let our coaches know if you have questions on any of the lifts.



Slamballs 30/25
Up downs.? (hahaha)
Goblet squats 1.5/1 pood

Gymnastic Skills day


Spend at least 5 to 10 minutes on each skills. You can do these skills in any order:

Core work: Hollow rock, GHD’s, planks, superman, up downs

Handstands (HSPU, Handstand walks, handstand holds)

Rings or bar work: MU’s dips, pull ups, L-pull up, L sits, butterflies, skin the cat, back levers, ironcross, the list goes on.

Once you guys finish the skills and you want more make up a missed WOD.

Rest day/AM WOD

Check out this video that I had found. Try to study their body poistions and bar paths. You will see different styles, but the basic fundamental still needs to be there in order to make a successful lift. See if you can spot the mistakes. If you understand the movement/techinque it will make you become a better lifter and make you understand why the lift failed. That way you can make corrections to your own lift as needed and also be able to spot mistake in others. It was great seeing you guys help each other out in the gym yesterday, which inspiried me to post this video. Enjoy!

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