Friday, August 19, 2016

 
 
Did you know?
 
It use to be quite a rigorous process to apply for a CrossFit Affiliate. Here is a picture of Amy and Jami practicing for the Ninja battle portion of the application process in 2010. Needless to say, their skills were not only approved but admired by applicants worldwide and they were granted  the precious honor of opening an affiliate.
 
WOD
For time:
5 Power Clean + 1 Front Squat 185/135
4 power clean +2 front squat
3 power clean +3 front squat
2 power clean +4 front squat
1 power clean +5 front squat
100 DU then back up ladder
 
4sets
L hang 20 sec
1 rope climb (legless if possible)
 
MOB WOD
1 min front rack stretch (lay on stomach, elbows bent 90degrees out in front and close together)
1 min pretzel each side
 
 


5 comments:

  1. I'm grateful for toothpaste, toothbrushes, toilet paper and deodorant :)

    Asa

    ReplyDelete
  2. Awesome pic!!
    Am) romwod
    Wod) rxd 9:56
    Extra) 4 x 20 sec tuck sit to keep form

    ReplyDelete
  3. WOD: 15:55 Rx. Probably should have scaled for the sake of intensity. Cleans not too terrible, but those front squats were.

    3 sets of the L-hangs, but had to tuck. Used legs on rope climbs.

    The good news: Amy and I did 3+ minutes better on the 2X 400M jug carry. Both PR'ed - in the rain.

    ReplyDelete
  4. WOD 12:26 105lbs heavy enough!
    4 sets of 20 sec 10 sec tuck/10 sec L
    1 rope climb
    400m Jug carry PR! felt much easier than last time!

    ReplyDelete