MYSTERY WOD!!! See you there!
Thursday, June 28, 2012
The day I hoped would never come! Andrew's Farewell WOD!
Today we say goodbye to another one of our amazing coaches, Andrew. Andrew is an amazing, humble, and super funny coach. He is the coach that will root you on no matter what, and push you to the next level. Andrew is the coach that screams at you "YOU CAN DO IT!" and the moment you hear it, you KNOW he is right, and you DO IT! He has something special about him as a coach that inspires people, while still maintaining a funny and laid back style. Andrew started crossfitting with CFKP WAY back when Coach Charlotte, CFKP's founder, started it here. He has seen this program change and grow and been pivotal in making it what it is today; a fire-breathing group of people who care for each other and kick some major ass along the way. Andrew will be moving to HAWAII and I know he will continue to inspire many more people there. I think that out of anyone, Andrew, we will notice your absence most of all. We will miss you so much, but I know everyone is very happy that you will finally get to live with your beautiful wife Sam in Hawaii. In your honor we shall WOD!
A/B WOD
21 Thrusters (95/65)
21 Pullups
15 HSPU
15 Ring Dips
15 Pushups
9 Thrusters
9 Pullups
9 HSPU
9 Ring Dips
9 Pushups
15 Thrusters
15 Pullups
21 HSPU
21 Ring Dips
21 Pushups
Wednesday, June 27, 2012
A/B WOD
5 Rounds of:
-Start on the side of the track away from the bleachers.
-Perform walking lunges across the field until you reach the bleachers.
-Climb up and over the railing of the bleachers
-Run to the top of the stadium, down and back to the starting point,
-Perform 20 abmat situps
Cash out
(Everything 20 Seconds On, 10 Seconds Off, 3 Sets) -
Childs Pose
Samson Stretch
Pigeon Stretch
Downward Dog
5 Rounds of:
-Start on the side of the track away from the bleachers.
-Perform walking lunges across the field until you reach the bleachers.
-Climb up and over the railing of the bleachers
-Run to the top of the stadium, down and back to the starting point,
-Perform 20 abmat situps
Cash out
(Everything 20 Seconds On, 10 Seconds Off, 3 Sets) -
Childs Pose
Samson Stretch
Pigeon Stretch
Downward Dog
Tuesday, June 26, 2012
Congrats to Jessica B on the birth of her TWINS!
Today's WOD will be in celebration of our newest young crossfitters!
Tabata Tuesday:
Deadlifts (185/135)
Double-unders (3:1)
Alternate back and forth between both activities.
Cash-out: establish 1 rep max Turkish get-up. Must be the same on both sides to count.
Monday June 25, 2012
A/B WOD
Run 1 mile
40 Pullups*
20 HSPU
30 Pullups*
15 HSPU
20 Pullups*
10 HSPU
For Time.
*You may only do banded pullups if you can do banded kipping pullups - otherwise plan on jumping pullups - we have another big pullup WOD later in the week - so try your best not to tear your hands on this one*
Cash-out: Coaches choice and time permitting.
Run 1 mile
40 Pullups*
20 HSPU
30 Pullups*
15 HSPU
20 Pullups*
10 HSPU
For Time.
*You may only do banded pullups if you can do banded kipping pullups - otherwise plan on jumping pullups - we have another big pullup WOD later in the week - so try your best not to tear your hands on this one*
Cash-out: Coaches choice and time permitting.
Saturday, June 23, 2012
0800 PARTNER Fundraiser WOD for Barbell's For Boobs!
Partner GRACE mix up
21 Ground to Overhead (135/95)
21 pull-ups
400m Run together
15 Ground to Overhead
15 pull-ups
400m Run together
9 Ground to Overhead
9 pull-ups
400m run together
For time.
Split up the GTO and pull-ups between the partners as needed.
p.s. - we miss you Beth!
Friday, June 22, 2012
Both the 0530 and 0930 WODs will run tomorrow! Andrew volunteered to come out to coach the 0930 for us. YAY!!!
A/B WOD:
Mystery WOD
Crossfit is all about being prepared for the unknown and unknowable right? ;)
A/B WOD:
Mystery WOD
Crossfit is all about being prepared for the unknown and unknowable right? ;)
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