Bring A Friend Friday!
Happy Birthday, Hannah!
Perform as many reps as possible in 2 minutes of the following movements:
Rest 2 minutes
Complete the WOD in teams of 2. Only one athlete can work at a time. Score is total reps for each Round.
400 m Run
21 Kettlebell Swings 1.5 pood
"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction." Coach Glassman Founder/CEO CrossFit.com
Happy Birthday, Passion & DeDe!
18 Minute AMRAP
18 ABMAT Sit-ups
18 Double Unders
Five years ago when we were very new to CrossFit we programmed a 13 Minute AMRAP of the same movements to celebrate our 13th anniversary. Yesterday we celebrated our 18th year of marriage hence the 18 minute AMRAP.... Looking forward to tackling a 30 year version.
Happy Birthday, Mackey!
50 Box Jumps 24/20" (show control)
3 Rounds for time of:
10 Over Head Squats 155/105lbs
50 Double Unders
"Hiding from your weaknesses is a recipe for incapacity and error." Coach Glassman Founder/CEO CrossFit.com
Reminder, Games viewing party is Friday night at 6:30. Bring a beverage, lawn chair and something healthy to eat. Brisket will be provided.
Happy Birthday, Matt Hester!
Rest 5 Minutes
At the 8th round of tabata the 10 second rest is the count down to the 400m.
Happy Birthday, Mary S!
A. Deficit Dead Lift
B. Accumulate 10 minutes in a plank in as few of sets as possible.
10 Rounds for time of:
3 Power Snatch 135/95lbs
15 Wall Ball 20/14lbs 10/9'