Tuesday, June 9, 2015

photo(940)Happy birthday, Tatiana Tiana (in red crown)! I bet you loved celebrating with burpees after 9 a.m. class. Have a happy and healthy new year! Please welcome Tiana and her friend Kulia (left), along with my classmate friend, Liane (not pictured), who are new to CrossFit Upcountry. Classes are so much fun with you folks here!

060915 WOD

A. Three rounds of the following:

1:00 Chinese plank weighted (45/25)

1:00 Row for calories

1:00 Seated Russian twists with medicine ball

B. Take 10:00 to find a 1RM power clean for the day

C. 18:00 EMOM

Minute 1: 5/3 burpee muscle-ups (sub: 3 burpee chest-to-bar pull-ups)

Minute 2: 10-12 box jump-overs (24/20)

Minute 3: 100-meter run

>> On-Ramp

Minute 1: 3 burpees + 3 ring rows

Minute 2: 10 step-ups

Minute 3: 100-meter run