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We were able to change 12 names on the gym leaderboard last Friday. Outstanding!! That's 12 PRs and 6 attempts at "Murph".
Tomorrow's challenge:
CrossFit Open Week 2 WOD
Or try these:
Isabel
60m handstand walk
30 muscle ups
Jackie
Annie
Karen
Here's an awesome shot of the American flag...but of course, Cody insisted that he be in it!
Rafting anyone?
So far it's going to be Coach Paul, Jacquie, Jeremy, Justin, Marissa, Al, Sheila, Tina, and Derek. Seats are still available. We can fit 6 per raft so let's get 3 full boats!!
Active warm-up:
situps
max reps in 3 min
Workout
2k row
50 wall balls
1k row
35 wall balls
500m row
20 wall balls
Cool down:
100 superman back extensions
White water rafting trip...May 20-22nd.
Get your $50 deposits in!!!
With a partner,
Active Warm-up:
"Annie"
Workout: Working AGAINST your partner
Pt 1 - run 400m
Pt 2 - push press (110/75)
x 3 rounds. Each partner will complete 3 rounds of each position. While on the push press bar, complete as many reps as possible until your partner returns. The person with the most amount of push press reps after 3 rounds, wins. That means while on the bar, give 100% effort and while running, you must run as fast as possible so that your partner CAN'T complete many reps.
Cool down:
winner - 15 burpee pullups
loser - 25 burpee pullups
Jacquie's Week 1 Open WOD - 5 full rounds. Much more fun than it looks in the picture, trust me.
Who's ready for Week 2?
9 deadlift (155/100)
12 pushups
15 box jumps (24/20)
AMRAP in 15 minutes
Active Warm-up:
15 clean and jerks (135/95)
cutoff in 3 minutes
Workout:
70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Pull-ups
30 Handstand push-ups
Cool down:
Row 500m
The calm before the storm. I love water!!!!