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Today's WOD

09/22/14

Cindy’s Dead?

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Every 3min complete 3 deadlifts (75% of max)*

Skill: Power clean 3/3/3/3/3 (touch and go)

Block Strength 

Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

Endurance: 100m sled sprint (5 rounds)

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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.