Happy B’day Steve! Sat, Feb 18
A big mahalo to Steve and Sherri for all the hard work this week at the box! They have been busy! It’s Steve’s birthday on Saturday and he is planning to lead you through a workout dear to his heart. He will give you a personal account of the day.
This is taken directly from Crossfit Northwest Tucson’s web page from a year ago:
Today we honor those killed and wounded in last Saturday’s assassination attempt on Rep. Gabrielle Giffords. 20 people in all were shot, 6 have died and the youngest was nine years old. We name this Memorial WOD after Christina Green, the youngest of those killed. Although we name this WOD after Christina, we in no way will only be thinking about her. The names of the five others slain are: Gabe Zimmerman, 30, U.S. District Judge John Roll, 63, Dorwin Stoddard, 76, Dorothy Morris, 76, Phyillis Schneck, 79. We thank everyone who will do this WOD with us today.
WOD
“Christina”
As many rounds as possible in 20 minutes of:
9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees
Record rounds and reps completed.
Fri, Feb 17
Warm up:
200m backwards run
30 slow steady air squats (without butt wink!)
2 minutes jump rope
1 minute box jump step downs (jump up, step down)
Mobility:
Foam roll quads & lateral pecs
Pigeon stretch
Seated wide leg hamstring stretch maintaining lumbar curve (use seat support if necessary)
Skill:
Work up to a 1RM weighted pull up
Workout: 4 rounds;
400m run
15 OH squats (scale to air or back squats if form or flexibility is an issue)
15 push ups