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Happy Birthday, Ruger and Jodi!
Back Squat 2-2-2-2-2-2-2-2 Why I CrossFit I CrossFit because of the awesome community of people and I never get bored with the variety of workouts! Lisa Ward
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1000m Row 50 Toes to Bar 30 Ring Dips Why I CrossFit Physically I do it to feel strong and capable of most of the physical challenges life can throw at you. Mentally I do it because I find inner peace in the “flow” of the WODs when all you can do is think of the task at hand that you are doing and everything else fades into this blur in the peripheral of your vision. Emotionally I do it to be a part of a family that is always encouraging and uplifting and rooting for you to do your best. Spiritually I do it to help encourage others to do things they never thought possible. Comically I do it to live longer. WODs have a tendency to bend time. Sometimes it makes it feel longer sometimes it makes it shorter, but the whole time you are there struggling and living the hell out of life. Vainly I do it to look better naked Dave Orchard Happy Birthday, Cody!
Death by Clean and Jerk.... With a continuously running clock complete 1 clean and jerk in the first minute, 2 clean and jerks in the second minute, 3 clean and jerks in the third minute, and continue on adding a rep each minute until you can no longer complete the set in the given minute. Three rounds of:
7 Minute AMRAP Sprint 400m then as many rounds of Cindy as possible. Rest 3 minutes between rounds. One round of Cindy equals 5 Pull-ups, 10 Push-ups and 15 Squats. Why I CrossFit, It all started with Kristin Parson challenging me to join her. So we could have something only she and I shared. To this day we still share our Crossfit moments. We both love doing the workouts, challenging our selves and cheering the other on. Even though health and work have limited her ability to join me as of late; she still checks to see if I did the workout and what my weight and scores were. Crossfit has helped us creat a bond that most mothers would envy!! Dana Parson In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps 1 minute of 115/75-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115/75-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115/75-lb. sumo deadlift high pulls Workout 16.5
21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Join us for our last Friday Night Lights starting at 5:30pm Happy Birthday, Lidia! "The Bob" 1000m Row 200 Double Unders 800m Run  Happy Birthday, Kim & Lisa! Front Squat 5-5-5-5-5 In the video Ben takes the bar from the floor. We will be taking ours from the rack. 20 Minute AMRAP
7 Strict Pull-ups 20 Second L-Sit Hold 200m Run For time: 20/14-lb. medicine ball cleans, 42 reps 21 push presses 115/75lbs 20/14-lb. medicine ball cleans, 30 reps 15 push presses 115/75lbs 20/14-lb. medicine ball cleans, 18 reps 9 push presses 115/75lbs |
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