Hang squat clean and the weight vest

Beta testing a new site - I think this one is a keeper:

Hang squat clean skill work and breaking out the weight vest

CrossFit Oldtown youtube; hang squat clean

Due to poor weather I had to cancel our Murph workout!

We have "Trevor" this Sunday so I'll have to plan Murph another week

1. Take 20 minutes to Warm-up and Work-up to a heavy 3 rep set in the hang squat clean (hsqcl)

2a. WOD: Express

*5 rounds*

6 hsqcl

9 chin-ups

12 pushups

or

2b WOD: Long

*5 rounds*

9 hsqcl

15 chin-ups

21 pushups

CrossFit Oldtown YouTube Hang Squat Clean

Awesome, awesome, awesome!

Great to see you all dial in on the hang squat clean

Your time and effort is paying off, your movement improved

You gotta feel great about this!

Ring Dips are Solid

Keturah and Elise cranked out 2 reps in a row without the band

Who will be the next to join Stacey and Andrea in band-less ring dips?

Good to get Jack and Danny in for a muscle-up workout

They both hit 50 muscle-ups during the course of the circuit!

Jerry Hill CrossFit Challenge: The King of all Exercises

With a bit more time on Sunday...
We worked on the Hang Squat Clean for a solid 40 minutes!

Some excellent progress!

I really enjoyed the last 2 training sessions...
It feels great watching you all dial in on some of these tougher but oh so important movements...

The goal was to work up to a technically proficient and heavy Hang Squat Clean
We had some great efforts!
A shout out to Katie who became the first woman to hit 100lbs x 5!

Our Conditioning Circuit included more cleans but this time a power version with a push press
Here is a video demonstration:

WOD:
20 Minutes
9 Hang to Overhead (65lb W, 95lb Men)
9 Chinups
9 Burpees

Havin' some fun:


Some Flickr Action

CrossFit Old Town Benchmark; Elizabeth

We have been working hard at two of the most difficult and demanding movements in our functional exercise pool...

Squat Cleans and Ring Dips

We put our new skills to the test with a benchmark workout...

Rx 85lb Women
Stacey 7:28
Andrea 13:14
Amber 15:21

Katie 85lb 11:06 pink
Georgia 75lb 8:47 pink
Cara 75lb 10:05 pink
Laura 65lb 9:40 pink
Elise 65lb 10:41 floss
Keturah 65lb 10:42 pink
Sarah 65lb 10:51 blue
Kara 55lb 11:05 pink
Kat 45lb 11:30 blue

Rx 135lb Men
Mike 8:29
Jack 9:31
Craig 11:24
Matt 12:21

Dan 95lb 8:15
Danny 95lb 9:17
Charlie 75lb 11:40
Stuart 75lb 13:22 pink
Magoo 75lb 15:35 blue
Devon 135lb PC 13:22 9 dips
Matt M 75lb thruster 15:27
Brandon 95lb blue: 15/9

Adrienne Workout:

"The Hinterlands"

3 Rounds of:

800 meter run

50 Squat

50 Situp

25:40

(1:43 PR)

Workouts like this are a lot of fun for me

I get to see where we have progressed and then celebrate in your success

I also get to see where we need work so we can continue to develop

More in-action pictures!

Hang Squat Clean

Workout of the Day:

AMRAP IN 30 Minutes:

30 Calories on the Concept2 Rower

25 High Box Jumps

20 Pushups

15 Hang Squat Clean

10 Ring Dips

*We averaged 2.5 - 5 rounds*