This will be our crossfit kids after a few more months of jumprope practice.
Quick note: There is a Friday morning 6:30 am class. It does not appear on the schedule but we did not cancel it.
If you do not have a workout folder please get one from us. We have them in the office and will be using them much more in the coming weeks and months. New merchandise is being ordered. We will have t-shirts for sale and also t-shirts that can only be earned. The log books and skills levels will be your means of earning a t-shirt, stay tuned to find out how.
WOD: Helen
*Benchmark WOD- To get check mark in Log Book Men must use 24kg KB and do rx'd pull-ups. Women must ust 16kg KB but may sub 2x jumping pull-ups for regular pull-ups. All swings must be overhead.
Run 400m
21 KB Swings
12 Pull-ups
3 Rounds for time
Challenge: Max Push-ups (1 set) and max sit-ups in 2 minutes
Trainer, let people know benchmarks for push-ups so we can check them off in log books.
Bottom of the revered "burpee"
haha, I can see Roxie now.... jump ropin' machine!
Posted by: Audrey | October 04, 2010 at 05:18 PM
http://www.youtube.com/watch?v=TqI7cGM9mWs
If you liked that last jumprope clip check out the firecrackers jump rope team. Its 8 min but it just keeps getting better!
Posted by: Molly Nye | October 05, 2010 at 10:30 AM