7.24.2014

W.O.D. 7.25.14

Derreck's First Muscle Up!


Gymnastics Skill Focus:
Forward Roll and Handstand Roll-out

21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Double-unders
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl


Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors! (there will be no regular classes on Saturday)

Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!

Quote:
"Quality is never an accident. It is always the result of high intention, sincere effort, intelligent direction, and skilfull execution. It represents the wise choice of many alternatives."
-Will Foster

5 comments:

  1. Habits are developed over the course of a long time, so obviously they may take a long time to 'break'. You can take comfort in knowing that each day you become more aware of a habit and perform it less, the less power it has. This takes time, no doubt about it! I always tell people that you're going to change no matter what -you may as well make it a positive one!

    ReplyDelete
  2. Marni 20:22 #55 su
    LP 18:33 RX
    Fayth 24:34 #65 su
    Anne 24:55 #45
    Diane 22:50 sc
    Joe G. 29:45 sc
    Susan 24:37 #65
    Jackie 25:13 #55
    Tori 24:48 #35
    Dianne 31:13 sc
    Mark C. 20:59 #95 su x3
    Christine 27:50 sc
    Fugo 23:48 #35
    Joy 24:34 #53
    Rich P. 27:21 sc

    ReplyDelete
  3. Michal 24:37 #35 su
    Justin R. 23:58 RX
    Giuila 25:22 RX

    ReplyDelete
  4. Jessie 17:52 #35 su
    Jason 25:59 #95
    Alona 26:39 #65
    Jen S. 20:44 #35 su x2
    Kelly 20:45 #35 su
    Shawna 27:03 #35

    Jen had the best bear crawls of the day, up and backs the entire time. Good job lady.

    ReplyDelete
  5. Nick C 28:55Rx
    Mark R 33:55 95/dua
    Warren from LA 33:44 95/dua/step
    Jill A 31:06 65/dua/step
    Alex 26:20 95/dua
    Gavin 29:20 75/dua
    Taryn 33:09 SU/Step17
    Arieanne 30:20 45/su/step13
    Audrey 24:45 45/step 17
    Pam 32:31 DUA
    Marci 32:37 45/dua/17
    Kathleen 31:42 45/step 17

    ReplyDelete