Today we go for speed!  The workouts we do are always INTENSE however there are some that meant to be ALL OUT!  I know many of you are not used to doing this.  Many of you have a tendency to make every workout a 15 minute workout, or you go at a 15 minute pace.  Thats not what today is supposed to be.  We want you to go as fast as you can and straight through.  Yes it will sting.  The object is to push that pain threshold back as far as you can.  We always say the more comfortable you can be at being uncomfortable the more you will succeed.  Here is one of those tests.  ITs not supposed to be overly heavy so that you are slow.  Its supposed to be heavy enough to tax you but allow you to drive through quickly.  Lets see what you have in you today!!!! 

Tiki6

 

 

 

 

THATS RIGHT!!!!!  THE 1ST ANNUAL AVILA BEACH BASH COMPETITION WILL BE HELD ON SEPTEMBER 22, 2012!!!  CLICK HERE TO GET INFO AND REGISTER FOR THE MOST UNIQUE CROSSFIT COMPETITION AROUND!!!!

 

 

 

 

 

 

FEEL THE BURN!!!!

__________________________ DSC_0010

"Descending Conglomeration"

INFERNO Warm-up x 3

Complete the following:

 

With a continuous running clock:

     5 rounds: (6 minutes max)

          5 reps Deadlift (275#, 195#)

          10 reps Lateral Burpees over the Bar

     **3 min rest*******

     4 rounds: (5 minute max)

          7 reps Hang Power Snatch (115#, 75#)

          15 reps Toes to Bar

     **2 min rest********

     3 rounds: (4 minutes max)

          9 reps Dumbbell Ground to Overhead (50#, 35#)

          18 reps Jump over the Box (24", 20")

.

then.....

.

Strict Shoulder Press

      5-5-5-5

          *warm up and then get in and hit it.  No bending of the knees!

.

MWOD........Open the thoracic spine and free the shoulders.....it hurts!
[youtube https://www.youtube.com/watch?v=k2j1cGdFAhM]

Post to comments:

________________________________________________________