“CrossFit is one of the truest tests of personal integrity in action.” Read about it on the announcements blog.
Coach Jeff
WOD
Gymnastics: Handstand Tech Work – 10-15 minutes
CrossFit: 5 rounds for time:
10 Burpees
20 KB Swings
30 Jumping Pull-ups
Coach’s notes: Post comments regarding handstand work and time to complete part 2 to comments.
PARENTS: Back-to-School is approaching. Please take a minute and post a comment as to what class times or changes you feel we should offer considering the new school/bus drop off times.
First day back from Vacation and I spent 1.5 hours with Bob and Coach Kerri on Olympic Lifts. 1RM Record on Back Squat~then~WOD with Coaches Karen, Amy, Jeff and Richie of 5r4x of 10 Burpees/20KBS/30Jumpin Pullups Rxd~then~Row for 5000m with Coaches as well…took me 30 minutes to row it, but I DID IT! Awesome comeback to CrossFitOIB….oh how I missed thee! See you tomorrow!
Subbed 15 pull ups per round for jumping & did “no jump burpees “to rest my busted foot: 14:03. Then rowed 5,000m in 23:03 (57 sec PR from last week!) and watched my “power curve” on every stroke.