Thursday, May 5, 2016


Come try your first class for FREE today!

ATTENTION:

THIS SATURDAY, MAY 7 THERE WILL ONLY BE A 7:30AM CLASS.
NO 8:30AM CLASS.

MAY MELTDOWN: TOMORROW (FRIDAY, MAY 6) IS THE LAST DAY TO REGISTER AND STILL GET A TSHIRT! DON'T PROCRASTINATE! SIGN UP TODAY, TAKE THE CHALLENGE AND GET A TSHIRT!  Sign up HERE by May 6th for $29.95. 

For time
21 burpees
21 ring dips
400m run
15 burpees
15 ring dips
400m run
9 burpees
9 ring dips
400m run
 
MOB WOD: 6 min
2 min: 1 min each partner-shoulder stretch
2 min: butterfly wall (sit with butt and shoulders against wall, use hands to gently push knees down toward floor)
2 min: 1 min each partner – shoulder stretch

10 comments:

  1. Great WOD. Jay Nelson liked it this morning in the 0600 class

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  2. I plan on taking a rest day today, just hope I don't somehow end up at the box after work. :/

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  3. Ring dipped. That was pathetic.

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  4. so, is couch to crossfit still going tonight? I might join them instead. bjajajaja.

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    Replies
    1. Well i accidentally did the WOD anyway. 16:32, 200m, box dips, and ugly ass burpees.

      500m row cool down.

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  5. active recovery a lot of rom WOD today

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  6. Did goblet squats from yesterday.
    Did today's wod minus the running.
    First 3 ring dips, rest were box dips.
    6:11
    8 sets of 6 strict TTB

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  7. Wod rx'd 14:55... wod stunk like poo... couldnt do a set of dips after those burpees, had to do singles

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  8. 13:59
    RX with Rowing...Think it made it worse. Dips after burpees felt way worse than I expected.

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