A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

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WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

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Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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"ONE MORE PUSH!"

CrossFit is fully effective, scalable, and suitable for all types of bodies and conditions.

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WOD

"GIVING BIRTH"

7 rounds for max reps:
bench press, 60/35kg
wall ball push press, 20/14#

Named so because of all the cues to "PUSH! PUSH! PUSH!"

And then it ends with a bunch of crying.

Post scores to comments!

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and because this was everywhere online, take a look at our beautiful city:

Our summer may be over, but I know many of us are excited for the sweater weather!

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