Monday, Jan. 5, 2015

Kim A. never ceases to amaze us . . .

010515 WOD

A. 1:00 ME at each station

– row for calories

– slam balls

– double-unders

– sit-ups

– box jumps

B. Pause squats

Six sets of pause front squat @ 32×1 + 1 front squat

Build over the course of six sets to heaviest possible

Rest 2:00

C. Five rounds for max reps:

1:00 ME wall balls (20/14)

0:20 ME box jumps (24/20)

0:40 rest

* Compare to 1-13-14

>> On-Ramp

Three rounds for max reps

1:00 ME wall balls or DB thrusters

0:20 ME step-ups / box jumps

0:40 rest

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ESPRESSO OUR GRATITUDE

After heading to Pennsylvania to see Frank’s relatives for the holidays, we came home to find some amazing gifts from our CrossFit Upcountry family. We were surprised to see the presents, and we feel undeserving of such love, but we have to admit, you know us really well. The espresso machine will fit perfectly in the gym as soon as the construction is finished. We’re even thinking of building a freestanding caffeine altar of some kind. Also, the Chia Seed beard planter from Andrea was perfect. You can tell Frank recognized the resemblance.

We can’t thank you enough for your kind words, generosity and thoughtfulness — caffeine is the perfect way to show how much you care!