Friday, Dec. 28, 2012
122812 WOD
A. Skill
Full clean
5 x 3
B. Metcon
For time:
100 wall balls (20/14) *
EMOM: 3 burpees
* Effective immediately, RX for men and women will be a 10-foot target.
C. Cash out
3 x 10 good mornings
|||—|||
HAPPY BIRTHDAY, LISA W.!
Lisa W. (center) is one of the hottest moms around. She smokes all of the workouts, with perfect form, and holds the CFUM double-under record for women. Lisa, one of the earliest CFUM members, is also a strong runner, who was among the famed CFUM female team that took home top prize in the 2012 Hana Relay. Aside from her fitness accomplishments, she is funny, quick-witted, kind and family-centered, who often brings her son and daughter to the box. We wouldn’t be the same without you, Lisa! (PS: If she’s spotted at the box Friday, please force her to wear the weight vest and crown. You know the new rules. No one is exempt.).
Thursday, Dec. 27, 2012
At Wednesday’s CrossFit 717 WOD, we got to hang out with Christy Phillips (center) who’s one of seven women who’ve competed in four or more CrossFit Games. We’re also pictured with CrossFit 717 owner Dan and coach Jamie. Jamie is a super strong, awesome athlete who’s RXing the WODs — plus one. She and Dan will have their first baby this summer. We thankful to have found a home away from home at 717, and highly recommend the box to PA area residents and visitors due to its high-caliber programming, coaching and community.
122712 WOD
A. Make up skill / strength
Use the first 20 minutes of class to make up missed lifts and skill work. Practice your full snatch, clean and split jerk.
B. Metcon
For time:
800-meter run
Five rounds of the couplet:
20 double-unders
20 sit-ups
800-meter run