Wednesday, Sept. 30, 2015

Before Tuesday’s 9 a.m. class, we surprised Coach John with his new black and red Nike Romaleos , a birthday gift idea that started with Andrea and made possible by all who donated and offered well-wishes. We are so thankful for our ninja / Keanu Reeves / badass / humble / beast of a coach, who walked into CrossFit Upcountry’s doors almost two years ago, and became a great friend and a valuable part of our community. We are proud of John for his crazy gymnastics and metcon skills and his amazing, attention-to-detail coaching — but also because he’s a great dad to two young kids, a solid husband and an overall great human being. Here’s to new records in your lifting shoes and all the good stuff that’s ahead!

093015 WOD

A. Three rounds NFT

Row 20 calories

10 push-ups

10 rebounding slam balls

10 Russian twists with slam ball

B. EMOM 10:00

Push press + push jerk

Focus on solid technique before load; vertical dip and drive

C. For time:

400-meter run

Five rounds of the following:

10 single arm lunges with kettlebell overhead (53/35) (5/side)

10 pull-ups

400-meter run

>> On-Ramp

For time:

200-meter run

Five rounds of the following:

10 lunges

10 ring rows

200-meter run