Join us from 4:30 to 7:30 tonight for Open Gym. You can work on anything you’d like, including making up a workout from the last week:
- Complete 3 rounds of 1 minute at each of the following stations: row, sit ups, bike, KB swings, plank hold
- “31 Heroes” – teams of 4 complete AMRAP in 31 minutes of: sandbag runs, thrusters (155/105#), box jumps (30/24″), rope climbs
- Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: deadlifts (225/155#), and push ups
- Front Squat 3-3-3-3-3 then 100 butterfly abmat sit ups
- “Jackie” 1000m row, 50 thrusters (45/35#), 30 pull ups
Community Notes: Happy Birthday James and Zoo!
Endurance Notes: CrossFit Endurance returns tomorrow at 6:30am! Sign up in Wellness Living if you plan to attend!
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U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
“Gallant”
For time:
Run 1 mile with a medicine ball (20/14#)
60 Burpee pull-ups
Run 800 meters with a medicine ball (20/14#)
30 Burpee pull-ups
Run 400 meters with a medicine ball (20/14#)
15 Burpee pull-ups
Scaling options for the run:
Use a lighter wall ball.
Run without the wall ball
Cut the runs to 800, 400, and 200.
Scaling options for the burpee pull-ups:
Do the burpees first, and then a form of pull up you are comfortable with.
Do the burpees first and then ring rows instead of pull ups.
CFE @ 6:30am
This is a choose your own “adventure”. The clock will be set for 30 minutes and you will have that time to complete the 2 workouts. You can rest as long as you need between the 2 WODs, just make sure you give yourself enough time to complete the 2nd WOD.
WOD #1
10-9-8-7-6-5-4-3-2-1
KB Goblet Squats (53/35#)
*Complete 20 Double Unders after each set of KB squats
Rest
WOD #2
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans (135/95)
*Complete 5 Box Jumps after each set of HPCs (24/20″)
You will have 3 “scores”:
WOD 1 Time
Rest Time
WOD 2 Time
Happy Birthday Zoo and James!
Murray 5:44 (2xsu), 7:30, 13:22 (step-ups) :: Clock Times
Nikki K. 6:36 (2xsu), 1:30rest, 8:02 (75, 16″) 17:22 (clock time)
Craig 7:22 (2xsu), :38 rest, 9:00, 17:20 (clock time)
Missy7:12 (10dua), :-), 8ish, 18:14 (clock time)
Wes 7:00 (44/su), no rest, 17:20 (clock time), 105#
Catherine 6:46 (su), 2:00 rest, 18:18 (clock time), 65#
Faith 7:12 (su), 1:48, 7:23 (55, 16), 16:23 (clock time)
KTS 7:17 Rx, 2:00 rest, 16:38 (clock time) Rx