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October 21 2016


October 21 2016


October 21 2016

The picture above depicts the muscles that are primarily worked during the Overhead Squat! I’m fairly certain Chris C. was the model for this artist.

Do you have your teams figured out for the CrossFit Strongsville Community Challenge WOD? It’s ok if you don’t! Write your name down on the poster in the gym and be sure to show up by noon on Saturday! We’ll assign teams on the fly.

Wide Grip Pull Ups:
Handstand Push-ups: 3×5
Handstand Hold: 3x20sec
Wall Climbs: 3×2

4 rounds, 45 secs per station, of:
Overhead Squat, 95/65 lbs
Rest 15 secs
Ring Dip
Rest 15 secs
Rest 15 secs
Kettlebell Swing, 53/35 lbs
Rest 15 secs
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 45 secs,
the clock does not stop or reset between stations.
CRX: 95/65 lbs, Ring Dip, 53/35 lbs KB
FRX: 75/55 lbs, Assisted Ring Dip, 35/25 lbs KB
Goal: 50 – 60 reps per round on average
Coaching: As with all Fight Gone Bad style workouts, consistency is key! Ensure the Overhead Squats are a weight you can effectively squat to depth with and hold onto for at least 10 to 12 reps each round. The Ring Dips should be challenging, yet still allow for you to gain 10 to 15 each round. V-Ups are a great way to make up some lost reps, as are the Kettlebell Swings. Pick up the Kettlebell as quickly as possible and hold on to make those rep counts soar. You’ll have 15 seconds between each movement to transition.