Friday, June 12, 2015

Congratulations to our June Basics graduates. Half the class is shown here. The other June group is coming Saturday. This photo expression was: “So happy that it’s kind of embarrassing.” Not to get conceited, but I think I nailed it. From left is: Jacob, Sterling, Siara, Therese, Marissa and Jason. Great work, everyone! Your CrossFit technique was awesome; we will work on your photo emotions.

We had Ohio Dave (we just came up with the nickname today) come to visit us during 9 a.m. class. He’s from — wait for it — Ohio. Thanks for coming by, Dave (kneeling in foreground)! It was fun to work out with you!

061215 WOD

A. 5:00 AMRAP

150-meter row or 100-meter run

10 banded good mornings

10 alternating step-ups to tall box

B. Deadlift

70% x 3

80% x 3

90% x 3+

Subset with 3 x 10 cobras

C. Three rounds for total time:

400-meter run

10 alternating lunges with barbell overhead (135/95)

8 handstand push-ups (strict if you have them)

Rest 3:00 between rounds

>> On-Ramp

Three rounds for total time:

300-meter run

10 unweighted lunges (5 per side)

8 seated dumbell press

Rest 3:00 between rounds