101119 – Friday

-Food Logs are due! Turn them in at the front desk either today or tomorrow for the 40 Day Nutritional Challenge! We have less than 1 month left…Stay focused!!!

This is probably one of the most popular and famous CrossFit videos of all time. Josh Everett completes ‘King Kong’ in under 3 minutes. We’ve had a few people be able to complete this heavy & technical WOD in the gym, but I’d like to throw the challenge back at you again and get some more people to complete it. 3 Rounds, 1 DL @ 450, 2 MU’s, 3x Squat Cleans @ 255, 4x HSPU. There’s also a female version, but with a 325 Dead and 185 Squat Clean. Yikes!

Also, new WOD we’re developing to try soon after how much fun we had with ‘Max Power’ on Saturday at the Throwdown. 9-7-5 of 175# Clusters (Squat Clean & Thruster) & Muscle Ups. Enjoy!

Thursday’s WOD’s

All Levels CrossFit

A. Team Tire Flip Competition

5 flips w/ jump in & out, 3 sets per person

B. Tabata Box Jumps, Low Score

C. Hand Stand Push Up Helen

3 Rounds for Time

400 Meter Run

21x KB Swings (53/35)

12x HSPU

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: Burpee Helen

3 Rounds for time

400 Meter Run

21x KB Swing

12x Burpees

Finish with Tabata Sit Ups