Every 1 min for 10 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 10 mins.
4 RFT: 400 m, Thrusters and Chest-to-bar Pull-ups
4 rounds for time of:
Run, 400 m
10 Thrusters (95#/65#)
10 Chest-to-bar Pull-ups
Post WOD: Skill Work: Double Unders
This workout is not for time or reps. Goal is to practice your double under skill and speed.
Today after the WOD Keith and I were sitting outside on the curb and he was telling me what got him to try CrossFit. He was in Alaska on a heli-ski vacation and there were some CrossFitters who were there filming a documentary show called InFlux. He said in the base camp they scheduled a mobility/CF WOD to help pass the time while waiting for the skiing/boarding conditions to be right. He decided to go give it a try and did his first WOD in an old cannery. The WOD was air squats, push-ups and ball slams. He liked the experience enough that when he got home to Snoqualmie he did a web search for CrossFit and found us and immediately signed up for our OnRamp.
He was telling me he was anxious to see how the show turned out and figured it would be out soon. Coincidentally tonight CrossFit.com published it. Not only is it a really well filmed and cool series, but Keith gets a couple cameo shots during the WOD part of the video. I’m glad his experience brought him here and it’s cool to see it on video.
If you are a skier, snowboarder, or outdoor sports enthusiast, this is worth watching.
“inFlux: Episode 2.1” – CrossFit Journal [video]