9/1 Technique Tuesday
Today is the culmination of all of our front squat and press strength work. We are testing our max effort thruster. The thruster combines the front squat and press. It is a great test of strength and power. The lift comes from the rack. Good luck!
Max effort thruster
2 min Coach's choice cash-out.
8/31 Mobility Monday
Today's workout, The Chief, was introduced to the CrossFit community on September 14, 2008. CrossFit described it as follows:
"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."
Coach Leslie's brother, Kirk Allen, is retired Chief Petty Officer. Today, when you do this workout, please give thanks to CPO Allen, and all of his fellow Chiefs. Go Navy!
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Compare to Jan 31, 2014
Coach Leslie loves to overhead squat:-)
Today's workout requires two barbells. This is Coach Leslie's favorite type of workout. The more barbells the better!
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Overhead Squat, 135/95 lbs
This is a Beyond the Whiteboard Fitness Level Heavy workout
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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