Sheila was on Oahu this weekend to run the Great Aloha Run in Honolulu. Sheila reports feeling strong through the 8.1 mile run. “I could definitely tell the difference,” Sheila said about her CrossFit training. Way to go Sheila!
Warm Up: Burgener, snatch practice
Review: GHD back extensions and sit ups
WOD: Mr Joshua! 5 rounds for time:
400m run
30 GHD sit ups
15 deadlifts
The week just keeps getting better. Bigger classes, harder breathing, more cussing and faster times. The energy in the box is so contagious I found myself doing far more than my doctor or physical therapist would have liked, but hey, they’ll never know.
Best line of the week: On Tuesday night Patty, being relatively new to the group, hadn’t yet had the pleasure of doing “Fran.” After we described the workout to her she said “Is that all?”
Warm up: 3 rounds. (Add 5 pounds each round)
• 2 TGU’s each side
• 5 double kettlebell cleans
• 100m sprint
WOD: For Time;
50 Dbl unders
15 power snatch
15 HSPU
50 Dbl unders
12 power snatch
12 HSPU
50 Dbl unders
9 power snatch
9 HSPU
50 Dbl unders
Wednesday’s workout will be primarily met con. Get ready to have some fun!
Warm up and skill development: Turkish get ups, KB clean and snatch.
WOD: 5 rounds for time:
200m sandbag carry
15 KB swings
15 sit ups
20 Dbl unders