Sarah works the single arm snatch.  Dumbells require more stabilization from smaller muscles that can sometimes be Neglected with other forms of equipments. Occasionally sub dumbells for barbell and Kettlebells to enhance your strength, speed and power.

 WOD
30 Dumbell Snatch
30 Pull-ups
400 M Run

Repeat(20, 20, 400/ 10, 10, 400)

 Check the Video of Brendan of Crossfit HQ demo the DB Snatch.

Last update: 09-10-2008 07:43

When things are not easy to complete it is always best to do it anyways to the best of your ability.

 WOD
Complete as many Rds possible in 20 minutes:
2 24kg Turkish Get-ups
4 L Pull-ups
8 32 Kg Swings

Last update: 08-10-2008 08:07

Lacey just stepped up here Crossfit routine from 2 days a week to 3 days. Sometimes things are worth taking to another level. Commiting the time and energy just might pay off!

 WOD
5 Rounds of
Bear Complex:
7 Reps in Sequence:
Powerclean
Front Squat
Overhead Press
Back Squat
Overhead Press

There are many rules that apply to this workout. Watch The Video for explanation.

Last update: 06-10-2008 14:04

Inversion on a Knees to Elbows is going above and beyond the necessity of Full range of motion.  When you reach a level of fitness that the Challenge is no longer an issue, why not raise the bar?

 WOD
For Time:
Run 800m
21 1 1/2 Pood KB Swings
21 Knees to Elbows
Run 800m
15 KB Swings
15 KtoE
Run 800m
9 KB Swings
9 Kto Elbows

Last update: 03-10-2008 10:54