OCR/Ninja

By: 0

Main - OCR/Ninja TrainingView Public WhiteboardWarm-up1: Metcon (No Measure)1 round: 500m row 4 1-legged broad jumps each leg 4 broad jumps bear crawl 10 inch worms with pushupStrength/Skill2: Metcon (No Measure)10:00 practice: peg board3: Metcon (Weight)4 sets: 1a) 10 one handed bumper plate tosses 1b) 20 flutter kicksConditioning4: Metcon (AMRAP…

Bandit CrossFit WOD–Tuesday, September 30, 2014

By: 0

Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (12 Rounds for reps)Tabata HSPU (12 rounds=6 minutes) Level 4, start with the most difficult version possible and decrease difficulty as you approach failure. Note difficulty in the notes of each round.3: Pull-up Negatives (4x3, tempo 31x3)Conditioning4: Air Dyne/Assault Bike…

Bandit CrossFit WOD–Monday, September 29, 2014

By: 0

Main - CrossFitBack to work. We are on regular scheduled classes tomorrow.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Snatch Warmup (No Measure)Strength3: Snatch (1 RM Snatch in 15 minutes)If you competed in Beach Brawl, do not do this. Work on mobility. Beach Brawlers: log your max, if you…

2014 Pensacola Beach Brawl: Casey Ferguson, All-Female Scaled Team

By: 0

As a freshman in high school, Casey qualified for the USA Weightlifting Junior Nationals Weightlifting meet in the Mississippi Weightlifting Championship with a 99kg total. She went 5 for 6 on her attempts in her very first weightlifting meet--demonstrating great mental focus and determination. Casey Ferguson is a special kind…

Bandit CrossFit WOD–Thursday, September 25, 2014

By: 0

Main - CrossFitSage Burgener and Casey Burgener on Mental Toughness: http://www.crossfitinvictus.com/must-read-posts/mental-toughness/View Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Metcon (AMRAP - Rounds and Reps)15 minute AMRAP 400 meter run 15 sole to sole situps 20 calorie row 15 Russian twists Beach Brawl competitors, this should be at a very…