101007 – Thursday
- Great job last night with both the WOD and for the High Voltage Olympic Weightlifting Club! Everyone got huge PR’s much improved technique and most importantly got stronger and faster!!! Yeah buddy!
- We’ve partnered up with GYMBR.com for an online contest. Basically it’s using social networking to get word about the gym out just like we did during Fight Gone Bad! Long story short we’re giving out about 10 different prizes ranging from a Free month of CrossFit down to a Free Class based on how many people you can get to check the site out! GYMBR’s done all the work to help keep track of who clicks on the link and all the info is on the site crossfithighvoltage.gymbr.com. Whoever gets the most traffic will win a Free Month of training…you can use it for yourself or give it to a friend!
Scott 220# Clean & Jerk! Up over 20#!
More photos to come tomorrow from the total last night!!!
Skill: Push Press
WOD: 20 Minute AMRAP
5x Wall Ball
7x DB or BB Push Press
9x Back Extensions
A. Deadlift 5×5
B. Push Press 4×4
C. 12 Minute AMRAP
10x Wall Ball
10x KB Swings (70/44#)
Perform 1 burpee per round completed (i.e. after round 5 do 5 burpees etc)
Post loads and rounds completed to comments.