Tuesday, June 17, 2014

When David M. actually makes it to class, he does really well.

061714 WOD

A. Tabata 4:00

Alternating double-unders (or double-under attempts – no singles)

Kips

B. Snatch: Every 0:90 for 9:00

2 x full snatch from the high hang with a 2-second pause at the bottom before recovering

Load at 65-75% of 1RM

C. In 2:30

Run 200 meters

24 double-unders

12 lunges with plate overhead (45/25) (6/side)

ME weighted sit-ups (35/25) with anchor

Four rounds, with 1:00 rest between rounds. Score is total sit-ups.

>> On-Ramp

In 2:30

Run 200 meters

24 double-under attempts / 48 single-unders

12 bodyweight lunges (6/side)

ME sit-ups

Four rounds, with 1:00 rest between rounds. Score is total sit-ups.

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YOU’RE KIND OF A BIG DEAL

Our PR board got so stacked with records that we had to start a clean slate. Congratulations to Camille LeBlanc-Bazinet each of you for nailing new accomplishments. It all starts with your dedication to show up and stay consistent. Talk to your coach about goals. Set an end-of-summer deadline and get a plan in place. Most importantly: Have fun during the journey — you’re getting fitter along the way! Awesome work, Upcountry!

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CFUM SUMMER PHOTOS

Libby, who’s visiting family and friends in Florida, sent us this photo: “I’m at my old box repping my new box.” She says great things about CrossFit Daytona and used to drive quite a distance from home just to attend. If you’re every in that area, check them out. We miss you, Libby! Come back safely and soon!