"A typical day in the office for Coach Jon"
As many reps as possible in twenty minutes:
7 double-unders
7 Pull-ups
7 Push-ups
Post rounds and reps completed to comments.
Author Archives: crossfitbyoverload
“7 & 7″
“The Dead”
"Coach Jake"
Deadlift 3-3-2-2-2-1-1-1-1
Post loads to comments.
“Top 10″
"Congrats to the 10th Fittest Girl in So Cal"
Complete 5 rounds for time:
Wall-ball 20 shots
Rope Climb “double-up”
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
Post time and thoughts to comments.
“I always hate it when people cheer me up and onward after i finish, because the only thing going thru my mind is that if I could have found a way to do _____, then _____ might have happened. But Danielle you put your very best on the line, and succeeded in achieving your goals! You inspired those of us that know you, and thousands that do not. You kept going when your hands were shredded and everything in your mind and body wanted to quit, and you even went faster. Let tears of joy and the smile that everyone loves shine through as you realize how much you have grown as an athlete, a friend, and mentor to all of us. Thank you for an amazing CrossFit weekend. It was an honor to cheer you on!” -Jake
“Killin it”
Danielle finishes 1st in Diane.
Danielle is sitting in 7th as we head into todays events. This promises to be a killer day for Overload.
“Manion”
"Sunday's in the park"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
A reminder that Saturday and Sunday classes are canceled this weekend so that we can head to the Pomona Fairgrounds to root on Danielle in the CrossFit Regionals.
DANIELLE HALE IS READY FOR REGIONALS
“Testing the grip”
"Nicole loves to torture her fellow overloaders"
Buy in:
Team rope climb relay race – 6 ascents each
As many rounds as possible in 13 min:
50′ Farmer carry
10 Toe 2 bar
5 B.A.T. flips
Post time and thoughts to comments.
“Big Snatch”
"Got supple?"
10 Mins to find 1 rep max Snatch.
8 rounds for time:
200m Run
10 OH Squat (115/80)
5 Burpees
Post time, load and thoughts to comments.
“Bear Complex”
The set up.
Buy-In:
Back Squat:
5-5-5-5-5
Bear Complex-
5 rounds of 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed. Increase load each round. Power clean must be separate from the front squat. No resting on the ground during the round, not even to re-grip.
Post loads to comments.
“Atlas shrugged”
"Mashing the hammies"
Buy in:
Three rounds of:
Atlas Stone ladder. From lightest to heaviest you’ll shoulder them one after another as heavy as you can go.
As many rounds as possible in 700 seconds:
7 Wall Balls
7 Pushups
7 Tuck Jumps
Post Heaviest stone and rounds completed to comments.
