Friday WOD – 041114


#tbt or #fbf. Spring 2013 Parking Lot C&J’s.

The next stage of the CrossFit Games is COMING!
Now I know none of us qualified for Regionals, but they are very exciting to go watch nonetheless! The Northeast Regionals are May 30th-June 1st at Reebok in Canton and tickets are on sale NOW!! Get them before they sell out!

The Outlaw Way from The Outlaw Way on Vimeo.

Above is an awesome video on the Outlaw Way Camp that Rob, Colin and I attended last month. We are sprinkled throughout the video, especially around 2:40, 6:00 and 10:00. And for those of you who are wondering, The Outlaw Way is a large part of the basis of the training philosophy that we are using here at WCCF.


Fitness and Performance
1. Smolov 1/3 – HBBS 8X4 @ 80% – rest at least 2 minutes

2. 5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the
entire 5:00 unbroken. You may switch hands at any time, but the final
rep count should be evenly split between both arms. These are “Russian
style” Snatches, where the KB returns to the hang position (between the
legs) between each rep.