071913 WOD
A. 3 rounds NFT
30 double-unders
10 Superman holds
1:00 front plank
B. Clean and jerk
EMOM 10:00
Clean pull + power clean + jerk
C. For time:
21-15-9
Deadlifts (185/135)
Ring dips
EMOM 50-meter sprint, starting at the buzzer.
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071813 WOD
A. Make up
Take the first 25 minutes of class to make up missed lifts, including back squat 3 x 5; snatch balance 5 x 2; and press 3 x 5.
B. Group stretch
C. For time:
800-meter run
Five rounds of the couplet:
10 burpees
10 alternating single-arm dumbbell snatches (35/25) (5/side)
800-meter run
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MOBWOD moves to lower body work this Thursday at 9 a.m. Led by mobility magician Josh, this class is a highlight of the week and implements tools such as resistance bands, foam rollers and lacrosse balls. His work isn’t voodoo. It’s well-researched self-rehabilitation. Take care of your muscles, tissue and joints so they can take care of you. See you there!
Great work getting through Nancy today. She’s a little nuts. If it was your first time doing the benchmark workout, rest assured that your subsequent attempts will shave minutes off your time. Always give yourself a break the first time you’re doing a benchmark WOD; there’s nothing like feeling the wrath from one of the girls.
071713 WOD
A. AMRAP in 5:00 with teams of two:
Partner 1: 100-meter run with wall ball
Partner 2: 4 hollow rocks, then static hold
If partner 2 drops before 1 returns, 5 burpee penalty for both.
B. Press
3 x 5
Add 5# to last time; if you missed that week, do not increase.
C. In 3:00
60 double-unders
ME pull-ups
Rest 1:00
In 3:00
60 double-unders
ME handstand push-ups
Rest 1:00
In 3:00
60 double-unders
ME weighted sit-ups (35/25)
Score is total reps of max effort movements.
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Leah has a special place in our hearts — she was the first new CrossFitter to join us after we took over last year. She’s stuck with us this ever since, and it’s been exciting to watch her progress.
Leah’s bodyweight movements are awesome (her push-ups, pull-ups and other movements are always legit!); her strict press and other strength numbers are impressive; and her running is freaking fast. She’s the total CrossFit package.
We wish we could take credit for it, but the lean, mean, athletic machine has been training for a long time.
Leah, who’s the definition of multitalented, is strong in the kitchen as well. She recently graduated from the UHMC culinary program and went on to land an amazing position at Mama’s Fish House. Catch her at the gym and she will show you photos of some of the food she’s created.
Leah is driven and excels in so many areas. We can’t help but be inspired by her example — in and out of the box.
Have a great birthday, Leah! We love you!