Happy Valentines Day!!
Four rounds for time of:
5 Handstand Push-ups
10 Toes to Bar
15 Medicine Ball Cleans (20/14)
400 Meter Run
Happy Valentines Day!!
Four rounds for time of:
5 Handstand Push-ups
10 Toes to Bar
15 Medicine Ball Cleans (20/14)
400 Meter Run
This commercial by film-maker Johnny Kelly, depicts the life of a farmer as he slowly turns his family farm into an industrial animal factory before seeing the errors of his ways and opting for a more sustainable future. Both the film and the soundtrack were commissioned by Chipotle to emphasize the importance of developing a sustainable food system.
“Billy Bad Ass”
For time:
100 Double Unders
90 Lunge steps
80 Sit-ups
70 Good Mornings (45/33)
60 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
40 Meter Bear Crawl
30 Kettlebell Sumo Deadlift High Pulls (53/35)
20 Pull-ups
10 Burpees
Check out the highlights from the 2011 CrossFit Games
Makeup Day
Make up any of the past 5 WOD’s you missed from the previous week.
Row 1,000 meters for time. Rest 5 minutes between rounds. 3 rounds total.
Extra Credit: 50 hammer swings per arm
Seven rounds for time of:
200 meter run
10 Push-ups (Chest to Floor)
10 Pull-ups
* For those that missed the benchmark WOD due to Chris being late for the 6am class, you can do Wednesday’s WOD during your class on Thursday.
Now we know how to calm Raul down when he’s got the jitters!
2012 Winter Paleo Challenge Benchmark WOD
1. Deadlift 1 rep max
2. “Glory”
Complete as many rounds as possible in 20 minutes of:
10 Clean and Jerks (95/65)
10 Kettlebell Swings (53/35)
10 Air Squats
10 Sit-ups
* There is a 50 burpee buy-in before you begin the 4 exercises!
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Your score is total time including the 2 minute rests.
1. Back Squat 1-1-1-1-1
2. Complete as many rounds as possible in 10 minutes of:
10 Double Unders
10 Box Jumps (24/20)
10 Thrusters (95/65)
Makeup any of the past 5 WODs and strength movements you missed from this week.
1. Weighted Pull-up 1-1-1-1-1
2. Complete as many rounds as possible in 12 minutes of:
15 Kettlebell Swings (53/35)
10 Burpees
5 Strict Pull-ups (NO kipping!)
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