A huge welcome to Jonathan, a CrossFit coach from CrossFit Milwaukee. Jonathan, who is preparing for an olympic lifting competition at the end of the month, will be around for a couple weeks. He has promised to do some coaching while he is here. What a treat!
When you come into the box today be prepared to write some new goals! (or revisit some old ones.) It’s pretty obvious that those who stick to a consistent schedule and follow a plan continue to see progress. Make sure your goal has a realistic timeline.
Ryan getting pumped up to hit a new PR!
After the warm up get ready to do some more level testing!
WOD: A 12 minute partner AMRAP!
200m run
Wall Balls
Choose a partner who uses the same medicine ball. One partner runs while the other throws the ball. When runner returns they switch. Score is total number of wall balls.
If you hear a voice within you say you cannot paint, then by all means paint, and that voice will be silenced. – Vincent Van Gogh
How often during a WOD do you hear that inner voice say “I can’t do it. I can’t do another one…” Well, at that very moment do another just to prove yourself wrong and perhaps you won’t hear that so often!
Establish a 1 rep max for back squat, deadlift or press. Let’s get those new binders filled in!
WOD: For max reps;
1 minute jump rope (singles)
1 minute kettle bell swings
1 minute burpees
Repeat
Rest 2 minutes and repeat two more rounds (4 rounds total)
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WOD: For time;
400m run
21 SDHP
21 Push ups
21 V-sit ups
400m run
15 SDHP
15 Push ups
15 V-sit ups
400m run
9 SDHP
9 Push ups
9 V-sit ups
400m run