We had some awesome visitors Saturday! Welcome Kim from Vancouver, BC., and Jan and Hank from PC Crossfit Las Vegas. Hank literally gave me the shirt off his back!
Warm Up: 3 rounds not for time:
2 TGU each side
5 dead hang pull ups
Strength: Deadlift
WOD: Running Christine; 3 rounds for time:
• 800m run
• 12 deadlifts, bodyweight
• 21 box jumps, 20″
Mobility stretches
Jesse Richman, the number one kite sailor on the planet, joined us for an impromptu WOD Sunday. He loved the box so much he is enrolled in our next Basics classes that start today! Welcome Jesse! Jesse has been the leading competitor on the world kite sailing scene for a few years now. We are honored to have him join us! Here he is playing around after a Fight Gone Bad WOD. Even though Jesse is great at one armed pull ups, L-sits, etc., he had never done ring dips before!
And now on to our WOD:
1500 Rep WOD
10 rounds
100 jump ropes
10 burpees
10 SU
10 push ups
10 squats
10 pull ups
Scaling option 750 Rep (same 10 rounds only reps are halved)
Here’s one we haven’t done at the box yet…. Tabata This!
First a warm up (TBA)
WOD: Intervals of 20 seconds work followed by 10 seconds rest 8 times in each of the following:
• Row
• Squat
• Pull ups
• Push ups
• Sit ups
We move right from one station to the next after the 8 intervals are up. There is no rest between.
We will save our Wendler strength sets for after the WOD.