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Today's WOD

07/31/14

8 Rounds

3 Hang power clean 175/125

9 Push-ups

3 Split jerks 175/125

9 Wall ball shots 20/14

3 Front squat 175/125

Rest 30sec

Skill: 3 sets max reps back squat @65% of max 

Block Strength 

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps 
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

Endurance: 3 Rounds Row 500m 2o hspu Run 400m

SEE ALL WODs

At Block CrossFit, we believe in the power of the CrossFit community.  We believe that CrossFit improves not just your physical fitness but also your life in general.

Many (if not most) of us come from non-athletic backgrounds.  But in the CrossFit community, we care less about our differences and more about our similarities.  We remember what it was like to do our first CrossFit workout.  We remember how humiliating it was to realize we might finish last.  But we also remember how everyone stuck around to cheer for us and give us high-fives when we finished…and how that made us feel like, somehow, we had won.

Block CrossFit started in a backyard in Redlands, CA with little more than passion, some homemade equipment, and a few friends.  We officially opened a box in Redlands in 2012 and have since watched our members get fitter, make friends, enter competitions, and generally have fun.  We’ve had regular Friday night BBQs, wedding and birthday celebrations, movie nights, and so on.

Gaining strength, power, speed, and flexibility is great. Gaining them with a bunch of friends is better.