CrossFit 305 Kids & adult classes at 9am today! Olympic Lifting at high noon. WOD at 1pm.
9am WOD
3 rounds for time:
Run 400 meters
50′ walking lunges
12 pull ups
If you cannot do pull ups, substitute with double rep ring rows.
Finisher-max sit ups in 2 minutes
1pm WOD
5 rounds for time:
15 kettlebell swings 2/1.5 pood
15 burpess
15 Knees to elbows
1pm WOD
5 rounds
80# dumbbell swings x15
15 burpees
15 fat bar K2E
18:45
Tried to keep up with Al but his K2E ninjitsu killed me. Have not done a grinder like this in a while, good stuff. Ran 500 meters immediatly upon finishing. Miserable but needed.
Rest 5 minutes
3×305 meter runs
:57, :53, :49
Good work to all in the box today, another really good Saturday. Great to see all the new faces! Tried the beef shoshito at Moshi Moshi after. Jalepeno’s and beef with tons of garlic. Delicious.
Nice day at CF305. 9am kids class coached by Adam with 15 participants paying attention and having fun. Quite a few parents joined other crossfitters to workout at the same time. Nice to have space to do it.
Noon weight lifting and the 1pm WOD looked brutal to me. I don’t quite understand people smiling when the points of exhaustion arrive.
My WO = Seven 500 meter row intervals with 1:30 rest between each effort. 1:47.7 best interval, with 2:02 average.
WARMUP: medball leaprfog
SKILLS: KB Deadlift with Angry Gorilla Back / Monkey Taps
WOD: 5 burpees/Lunges/ 5 Jumping Jacks / Lunges
GAME: CF Dodgeball
Additional Skills – L sits, Jump Rope, Hula Hoop
Once again, I am blown away. Owen (first timer) comes in and bangs out 42 Monkey taps (hang from bar and alternate tapping hips with left then right hand). I challenge most adults to do more than a few. Try it.
9AM adult / CF Kids combo seems to be a home run. Attendance growing like wildfire every week for both classes. Thanks to all for the support.
A few free minutes, grab and go Grace. 4:40. Not great but PR nonetheless.
21-15-9 Pullups, KTE’s, Ring Pushups
11:00 – Jits class with Fern
12:00 – PTP W/O #17
Snatch Balance 3×95/3×115/3×125
13:00 – WOD a’la Dan – upscaled 80 lbs dbs and fat bar. 16:14
Crossfit 305 sprint with 1 min rest x 3
80/69/59 – times got better thanks to the rabbit.
The two days off really felt good. Especially on a day like this!