Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- 1200m run for time then overhead squat 2-2-2-2-2 (10 second pause between squats)
- 15-12-9 reps for time of thrusters (155/105#), complete 4 rope climbs after each round
- Complete 6 rounds for max reps of 30s on, 30s off deadlifts (275/185#) and burpees
- Run 1 mile then “NFL Combine” – 40 yd dash, bench press, vertical jump, broad jump, short shuttle, 3 cone drill
- “Muscle Up Annie” – 50-40-30-20-10 reps for time of double unders and sit ups, 5-4-3-2-1 muscle ups after each round
- Deficit deadlift 5×5 (75/80%) then 400m sled drag
Reminder: CrossFit Endurance is cancelled tomorrow. There is no 9:30 class.
Cool Notes: If you get the chance, check out Alison Locke in the women’s masters 60+ in the CrossFit Games. Going into the final day, she is currently winning! Moira introduced her to CrossFit and is in California cheering her on now!
This Post Has 5 Comments
That’s so awesome!! 🙂 Moira is the best!
Moria! You’re amazing!! And so is Alison!! Good luck to her!!
Mixing two of my favorite things in the world, Crossfit parodies and T Swift #loveher #teamswift.
https://www.youtube.com/watch?v=aJk10AcKg9U
Good luck Alison! Ill be watching and cheering!
Have fun Moira and welcome Daniel!
Have fun out there Moira and good luck to Alison.