Awesome Effort today everyone. It was great to see people pushing their limits and working hard to set a good time. Those were “simple” movements in that there was not a lot of technique involved, but they were by no means easy. Welcome to Ruth who rocked her first CrossFit workout ever today. She is joining us in the early bird 6 am class and looks like she is going to advance quickly into Rx workouts. Nice work Timmy D. Setting the bar for everyone for a second day in a row. Keep up the good work. Regionals are calling your name.
WOD – Nov 23 – Pull Hard and Push Yourself!
WU: Ski Erg (3 x 200m) + Handstand Hold + Skin the Cat + Dowel
TECH: Pullups (kip/butterfly) + GHD Situp
STRENGTH: Wtd/Strict Pullup (5-3-1-1-1)
WOD: Every 3 mins perform the following:
- Sprint 200m (25yd shuttles – MAX effort)
- Ring Row 21-15-9
- GHD Situp 21-15-9
POST: Spin & Stretch (hips & Lats)
Let’s set some PR’s tomorrow. Coach Robbie and Coach Nate both set new PR’s by pulling bodyweight + 114# on Monday. Come ready to work hard!