Speed/Strength:
Banded Deadlifts
12 sets of 2 reps
Assistance:
Reverse Hyper
3 sets of 20 reps
Max effort:
Prowler Push 50 M (x3) (100#/200#)
Community Notes:
This weekend we will be hosting a CrossFit Level 1 Certification therefore in lieu of our regularly scheduled classes during the weekend we will be having a 10AM class on both Saturday and & Sunday. Meet and park at frosty falls for "Nikki & Jeff's - out of the box WOD". Friends and relatives are welcome!
Quote:
"Striving for success without hard work is like trying to harvest where you haven't planted"
- David Bly
11 comments:
Prowler!!!!
The new "Small" hero WOD is dedicated to Marc Small who I graduated High School with. Their is a 5K fundraiser every August in lower providence if anyone is interested. Dorothy and I ran it last year. See below for details.
http://www.smallstepsinspeech.org/fundraisers/details/13-2011_on_your_mark
Olan- Thanks for letting us know! Are you doing it again this year?
CFKoPers click on the link it's 8/6/11 if you are around :)
Aimee-Yes planning on doing it again this year.
Running 5K seems like a rest day compared to that WOD.
I knew that sounded familiar. I did that 5k when it first started (Olan and I have the same shirt I think).
speaking of craziness...
Some scores from the Regionals so far that blow my mind...
Team Amanda: 8:36!
Team Box Jump: 6:47!
Single Box Jump: 3:04!
For reference, here is how KoP did on these
Team Amanda: 17:02 (2nd place)
Team Box: 11:01 (11th place)
Single Box: 4:20 (johns best)
WOW!
Quick note. If anyone is part of the cow being delivered tomorrow about 11 am, please remember to drop off a cooler (or two depending on size) and ice or ice packs.
Dan Bailey is just a monster (3:04 dead/box jump wod). I remember judging him at regionals last year and he was literally frothing at the mouth because he was pushing his body so hard. Nice guy too. He came in 1st place in 4 out of 6 events at this year's regionals.
the 9:30 class took on some extra challenges...squatting during the "rest" on the prowler and climbing the cargo net while rotating thru the reverse hyper.
nice work evryone! gold stars for:
Kevin B
Keith
Rachel B
Jodi
Can I just come by the box at 11am and collect my meat (hehehaha)? Is that ok with mgmt? I am not sure I procure a cooler large enough for said meat.
Of course CC
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