* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)
* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool
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Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
Weekly Challenge Results to Beat
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“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
_________________________________________________________________________________ Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
WOD
A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC
B) Warm up - Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Kettle Bell Swings
D) Strength - Weighted Box Jumps, 24/20"
E1) Foundations
5 RFT
5 Handstand Attempt
10 GHD Sit-ups
15 Kettle Bell Deadlift High-pulls, 70/55#
E2) Conditioning
10 Thrusters 95/65 - 15 Bar-facing burpees
20 Thrusters 95/65 - 25 Bar-facing burpees
30 Thrusters 95/65 - 35 Bar-facing burpees
E3) Competition
AMRAP 10 mins
Clean & Jerk 185/115#
-then
Row 2000m for time
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Yesterday's PR's & Noteworthy Efforts
Barbell: m-Toan Boi 235# / w-Lynn Holly 140#
E1) Dallas Hindman 11:20 / Stacy Lard 8:07
E2) Brian B 186 / Patty Thompson 105
E3) Nate Dogg 74reps / Rachel Shearer 74
Best Results for Yesterday's WOD