Big thanks to Micah Eoff who came in and hung the rings last night. We can all thank him for the Pullup bars, the Rope, and for the future investment of another set of Hanging rings. Thank you to Jason Tank as well, who just likes CrossFit, so he came over and helped me kick hot metal off of the carpet–Don’t laugh, it’s a necessary job!
This is the heroic story of one guy hanging the rings, and two guys willing to risk anything to protect our carpet!
Warm Up:
Partner Wall Ball/400m Run
(Teams of 2 perform 50 all together. Switch sides at 25. Run together with the Wallball. Alternate as necessary)
Strength/Skill: work to strongest set of 3
Push Press
or
Front Squat
WOD
75 Abmat Situps
Run 800m
75 Abmat Situps
Post times and loads to Comments
Push Press – 145 PR!
WOD – 10:14
Pieces of metal kicked – 4
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front squat 3 sets of 5 at 85lbs
75 good mornings 35lb bar
500m row
50 good mornings
Didn’t even look at clock but it was above ten minutes.
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push press= 75lb (then started to feel it in shoulder, so i stopped)
front squat= 110lb
WOD = 11:53 (note to self, add situps to suck list).
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Thanks so much Micah and Tank!!
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For Thursday, 9/19
Warm:
row 200 m
lunge to elbow
squats (6 count) x 6
shoulder rolls (10×2) x 2
row 200 me
inch worm
squat 15
hip stretch
pigeon stretch
row 200 me
jumping squats 10
WOD:
3 rounds
pull ups (med band) x5
wall balls – 10lbs x15
Double unders x15
Kettle swings 44lbs x10
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