Gun Show

Strength WOD: 


Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint


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“Loaded Weapon” Mollie and the Modified Pistol:

Modified Pistol_Mollie

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground. 

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

Jump, Run, and handstand?!