Friday, May 6, 2016

Last day to sign up for the nutrition challenge is today!
We have a 6:30pm CrossFit class starting tonight and every Friday for the month of May!

ATTENTION:

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


 MAY MELTDOWN: 
TODAY 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. 




WOD
3 rounds for time:
30 pistols
5 muscle ups
10 KBS 70/53

Optional
5 rounds for quality
1 legless rope climb
30 sec hollow flutter kicks


12 comments:

  1. Let me define all the modifications here before anyone is falsely impressed with my time - 27:40.
    3 rounds for time:
    30 pistols - all 90 of these little nuggets of fun RX
    5 muscle ups - here we go... Clear your calendar for this explanation:
    7 of 15 muscles ups - bar muscle ups with blue and red band
    After 8 failed attempts to get the 8th-15th, I moved to jumping ring dips and pull ups.
    10 KBS 70/53: 53# RX POW!!!

    Again - 27:40... Good luck competitors! That's a long WOD... Yay - food! May meltdown approved of course!!

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    Replies
    1. Your bar muscle ups looked awesome!

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    2. I smoked Carmen, but in her defense, her KB was heavier.

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    3. Mark 1 tally on the board for Big Daddy T taking the win today!!

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    4. You can't call me that. It's what I force Kate to call me.

      I can't take a victory for my lame WOD performance. Let's call it a push. Next one is for two points.

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    5. Carmen can call Travis whatever Carmen wants!

      Delete
  2. 12:37 I think on the WOD. I love pistols and heavy KBS! It took me a while to warm up to the pistols and could never really get going as fast as I wanted to. Either way, fun WOD!

    I did pistols, dips and pull-ups and used a 53# KB, those felt good!

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  3. You ladies did awsome!!
    Running on 3 hours of sleep but had to get it in today. 8:56 Rx I'm slowly but surely getting better at pistols.
    I did the optional sled pushes instead of rope climbs my hands are still ripped pretty bad.
    Then tempo front squats #155 5 seconds down 3 second hold and exploding up.
    Finished up with Rom WOD time to take a nap :)

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  4. Great job today coaches and athletes!! I might try this one at 4:30...not sure if I want to get my quads all sore since I have the competition tmrw but damn this WOD is tempting! 3 tough movements that I am not great at...so how can I not do this one!! Gotta get better everyday.

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  5. 14:56 rx'd : MU were 3-1-1, then 2-1-1-1. Felt a little weak after all the ring dips yesterday. THANK GOODNESS FOR THE 6:30 pm class, since I got stuck at work!

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