Hey you guys, great job we are getting skills marked off from our Benchmark levels everyday! Keep it up! If you need a log book, please ask your coach to grab you one from the office.
As you know we have been playing around with the schedule the last few weeks, we are doing our best to keep class numbers at about 12 people or less. Please continue to sign in for classes, and if you see new people in here INTRODUCE YOURSELF or we all get to do burpees and sing the Mr. Rogers Jingle together! We are officially making that a rule.
Enjoy the wod, make it a great day.
WOD:
50 KB C&J 24/16
Rest 1 Minute
100m Walking Lunge (to 600e)
700m Run (from 600e on Hollywood Route)
Rest 1 Minute
1k Row
Challenge:
Consecutive Box Jumps, no stopping.
This is a Benchmark in your log book.
Levels 1-3 using a 20"/16" Box
Level 4 using a 24"20" Box
Terry Shanahan at this past summer Crossfit Games Team Competition. We miss his nutritional advice, he is an amazing source for food, you can still follow him on Facebook. He had a great video on just recently about milk and raw milk. You can also check out his website.
Anyone still have bruises from KB snatches or KB C&J??? Good video posted on www.crossfit.com It's the wod demo with crossfit nrg, has some great instruction on KB snatches and how not to destroy the wrist.
Posted by: tommy | October 06, 2010 at 09:41 PM