Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- Complete 50 reps for time of the following: pull ups, deadlifts (135/95#), push ups, box jumps (24/20″), toes to bar, 1-arm DB snatch (40/25#), air squats
- Box Squat 5×3 (80%) then 8 hill sprints
- Complete 9 rounds for time of: 5 DB thrusters (50/30#), 5 strict pull ups, 5 burpees
- “Bull” – 2 rounds for time of 200 double unders, 50 OHS (135/95#), 50 pull ups, 1 mile run
- Bamboo Bench Press 3×20 then Bench Press 3-3-3-3-3
- Performance Test – max distance broad jump, AMRAP in 3 minutes of 4 burpees, 8 KBS (53/35#), then 3 RM back squat, then 1 mile run
Community Notes: Happy Birthday Sarah L!!
There will be a Moga session tonight at 6:00 for anyone interested. As usual, sign up through mindbody!
This Post Has 14 Comments
Happy Birthday Sarah!!! 🙂
HBD Sarah L!!!!!!!!!
Happy Birthday Sarah!
Happy Birthday Sarah
Happy birthday Sarah!
Happy Birthday Sarah!
Checking in from NorCal Crossfit – Santa Clara Box
Front Squat 2-2-2-2-2 – (165, 185, 205)
plus 3 sec pause at bottom
Then AMRAP:
On first 30sec perform 10 DB Snatch (one arm) 45lb
On second 30sec perform 25 Double Unders – Singles
5min
Happy Birthday Sarah L!
Hey Crossfitters,
I wanted to pass on this article as a warning to those of us who intake artificial sweeteners on a regular basis. Tho the research is still preliminary and in many cases contradictory, artificial sweeteners such as saccharin and aspartame (found in Crystal Lite and other diet beverages) may actually CAUSE weight gain (as well as of few other side effects like cancer). HUGE BUMMER! Bottom line, eliminate sugar altogether (like in the Paleo diet) or stick to natural sugars found in real food (e.g. strawberries).
Hope all my Paleo buddies are staying strong! This week sucks, but it does get better!
http://articles.mercola.com/sites/articles/archive/2012/12/04/saccharin-aspartame-dangers.aspx
Happy Birthday Sarah!! 🙂
Happy birthday, Sarah!!
If anyone finds a silver Tiffany’s heart bracelet in the gym – please let me know! I think it fell out of my bag while I was there tonight. Thanks!
Just kidding!! I found it! Thanks!
Thank you everyone!
Makeup Night
John 101, 89, 325, 7:00
Brian 92, 71, 275, 8:17