STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.
No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.
Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!
WOD for Champange Friday 5/2
STRENGTH
establish a heavy thruster within 10 minutes
CONDITIONING
CGO 13.5
as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...
Compare to 04APR2014. Post score to whiteboard/the Cody app.
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WOD for Volume Week Saturday 5/3
STRENGTH
5 sets of 5 single-leg double kettlebell deadlifts/side
CONDITIONING
4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing
Rest 1 minute between sets.
STRENGTH
5 sets of 5 single-leg double kettlebell deadlifts/side
CONDITIONING
4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing
Rest 1 minute between sets.
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And just because, here's some STAR WARS 7 news:
- Here Is the S7AR WARS Cast - BAD
- Meet Your Star Warriors - Badass Digest
- Max von Syndow
- Oscar Isaac
- Daisy Ridley
- John Boyega
- Adam Driver (Max's doppleganger)
- Domhall Gleeson
- Andy Serkis
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