Who wants to row 21,097 meters????????
Tuesday 7/23/13
3 rounds for quality:
5-10 Strict ring dips w/ turnout at top
max effort strict pullups w/2 sec pause at top and bottom (stop at 10)
max effort nose to wall handstand hold (up to 60 seconds)
+
Push jerk
3@60 3@65 3@68 find 3RM
+
4 rounds
2 min clock:
Run 200m
10 Burpee box jumps (24/20)
Max reps pullups
Rest 30 sec between rounds
Ask coach: No bands will be used for the dips or pullups tomorrow for the first section. We will be doing partner assisted dips and pullups if you are unable to do it with body weight. Lots of stuff to do tomorrow, get hear early and ready to work.
The “secret” first day of the CF games has been announced, as well as “Naughty Nancy”. The workouts look BAD ASS and HORRIBLE at the same time! I am super jealous of everyone that gets to compete.The fun starts wednesday
How to use CrossFit to increase your “work capacity” at work
If you had a bad Monday watch this and I promise it will make you feel better