Faster Rope Climbs

Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.


Andrea U-Shi Chang – Ground Force Method – LEO Training

CrossFit WOD for Tuesday 9/19

7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders

Rest as necessary between rounds.

Post fastest round to whiteboard!

Gymnastics Strength WOD

squat prep, lower leg stretches, hanging conditioning, position training, kipping

CompEx WOD

AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower

rest 5 minutes

2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg