Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Front Squat 1-1-1-1-1-1-1 then AMRAP in 2 minutes of front squats (50%)
- “WOD For Dogs” – Fight Gone Bad style – Thrusters (75/55#), KB swings (53/35#), Jumping Squats, Lateral Burpees, Shuttle Runs
- 12-9-6-3 reps for time of push jerk (135/95#), slam balls (40/30#), KB swings (70/53#)
- AMRAP in 20 min of 2 muscle ups, 4 power snatches (135/95#), 200m run
- EMOM for 30 min of 1 clean and 1 power clean on alternating minutes at 90%
- With a partner complete 50 shuttle runs (10m) while partner holds a pull up, 50 box jumps while partner holds ring dip, 50 burpees while partner holds front rack (135/95#)
Community Notes: Happy Birthday Ron!!
Nutrition Challenge Reminder: We re having a kick-off meeting / Q&A session tonight at 6:30pm for anyone interested in participating in our Fall Nutrition Challenge!
This Post Has 20 Comments
Happy Birthday Ron!!! 🙂
Happy, happy birthday, Ron!!
Welcome Crystal!!
Happy birthday Crossfit!
Love,
The other half of Team Santoro.
Happy Birthday Ron!!!
Happy Birthday to my fellow bald brother Ron!
Ronald!!!! Happy friggin’ birthday. You’ll only be 25 once! Live it up!!!
Happy Birthday Ron!!! 🙂
Happy birthday, Ron!!! Make it a Boli birthday!!!
😉
Happy Birthday!
Happy Birthday Ron!!
HBD !!! RON!!!!!
Happy, Happy Birthday Ron!!
Health screening at work just informed me that my BMI puts me in the “Pre-obese” category. Seems like a useful and accurate statistic. Good thing that nutrition challenge is coming up!
Happy Bday Ron!
I would love to be “pre-obese”. Maybe a 2015 goal?
Happy b-day Ron!
Wow!! Good thing I do not work in your office!
BOLI !!!
Happy Birthday Ron!
Happy Birthday Ron!
Dan, congrats on your award!
Happy Birthday Ron!! 🙂
Happy birthday Ron!!
Thank you all for the bday wishes!