What’s your excuse!?! Thurs, 12/15
Gabby broke her elbow when she lost her grip hanging from the pull up bar. She got a cast on her arm and didn’t miss a day. What’s YOUR excuse?
The box is growing! Among the many new faces please welcome Nicole and Kathe!
It’s time for a team WOD! Warm Up: Double unders practice (yes, AGAIN!) Row 2 minutes AFAP (yup, AGAIN!) Greg Amundson warm up. BTW, check out CrossFit Amundson! They are moving into a HUGE 14,000 square foot new place in January! Skill/Mobility: 3 x 5 dead hang pull ups Between each set you will be given a different mobility stretch to do WOD: 15 min AMRAP in two person teams; 3 rounds of the sequence: dumbbell squat clean/dumbbell thruster/dumbbell lunge (one each leg) After first partner completes the sequence the other partner performs the set. Trade off until the 15 min time is up. Score is total number of sets per team.Check yourself before you wreck yourself. Wed, 12/14
You’ve heard it a number of times but one of the infamous CrossFit sayings is “Leave your ego at the door.” This can’t be said enough. It’s not about the weight you lift but the form in which you lift. This picture drives it all home. Before you load up the bar make sure your form is perfect!
Solid • Weak core • Tight shoulders
WOD: 4 rounds for time;
800m run
15 push press
25 KB swings
35 squats