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WOD 04.02.2016 Teams of 4 40 Synchronized thrusters (2 at a time) 80 Sledge Hammer strikes (2 working at a time) 16 Rope Climbs (1 at a time) 30 Synchronized thrusters 60 Sledge hammer strikes 12 Rope Climbs 20 Synchronized thrusters 40 sledge hammer strikes 8 Rope Climbs 10 Synchronized thrusters 20 Sledge hammer strikes 4 Rope Climbs http://www.intrepidathletics.net/?p=21798

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Here are a few progressions Al Kavadlo of Breaking Muscle suggests to overcome the dreaded chicken wing and atomic kip: 1. Slow Negatives: Get to bar support (locked out arms over the bar) by jumping or doing a pullover. Perform a negative to a full lockout hang as slowly as you can, focusing on the transition. 2. Gradually reduce your kip. [ 107 more words. ] http://www.intrepidathletics.net/?p=21585

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Intrepid Holiday party is 12.12. Check out the Facebook page to check out the details and RSVP! WOD 12.04.2015 Press A. Find a 2 RM B. 3 x 5 500m Row 5 Rounds: 7 Power Snatches (95/63) 7 Ring dips 500m Row http://www.intrepidathletics.net/fri-12-04-15/

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General Information

NameCrossFit Intrepid
OwnerRuth Yu Rodgers
Websitewww.crossfitintrepid.com
Emailruth@crossfitintrepid.com
Address232 California St.
El Segundo, CA 90245

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