Rest Day 11/24/11
Happy Thanksgiving
The Basics Starts 12/5/11
Our next Basics cycle will begin on December 5th. This series will run Mondays and Thursdays at 7pm with Coach Jacinto. Please reserve your spot today.
Email: info@crossfit718.com
Black Friday WOD
Limited schedule tomorrow!! WODs are at 11am & 12pm. Please sign up for class.
Aw man! Now I see what I miss when I don’t show up for Girls Night Fridays!! 🙁
Happy Turkey Day!!
I miss you all!
Happy Gobble Gobble!
3 mile run in Fort Bragg=23:09
5 min amrap of: 20 double unders/ 5 D.B. squat clean/thruster/push up/renegade row@50lbs=4rounds+20+2
4 min amrap of: 3 squat clean thruster. @70lbs/15 double unders=4 rounds
21/15/9 nft of: pull ups/jump lunges
Posted this on fb earlier but:
Happy Thanksgiving. The thing I’m most grateful for this year is my family and the opportunity to work with you all:) have a great day!
Even when your on vacation you still think of us… On behalf of everyone we are all ever so grateful… Truly both indebted & blessed to be involved in your awakened dream. With all that you and your family do everyday to keep it alive is not unseen. We all miss you so… But are pleased that you are taking some time just for you and your loved ones. Try to take it easy, we love you Coach!
Happy Thanksgiving!! Those are some fine lookin ladies up there… Im thankful for ladies night! And all the wonderful people around the box who encourage and motivate each other to be better every day.
Well said! =)
Prospect park 5 mile turkey trot in about 37 minutes. Forgot my watch and no clock at the start. Happy thanksgiving. Any recommendations for the flu going around? My wife is just crushed by it and it’s been 10 days already. Seems to be getting worse.
I am so jealous of this picture, I wanna go to Ladies night!!!
Black Friday Sunrise Beach Wod
5 RNFT of:
Run 100m
10 squat
5 pushups
I like vacation. 🙂
Solution for the leftovers -> Wall Turkey
http://crossfitktown.com/wp-content/uploads/2009/11/wall_turkey.jpg
Black Friday WOD a.k.a Turkey Detox was fun!
500 m row
50 box jumps (20″)
50 pushups
50 situps
50 jumping pullups
50 back extensions
50 ring dips
20 turkish getups (12kg for half and 8kg for rest)
time: 23:50
and then with time left over… 7 rounds of 5 double squat wallball
good times 🙂 my hangover is gone!
oh yea red band on ring dips
Nice time Marina… Versa climber until last person on row… 50 20 in box jumps, 50 push ups (modified), 50 sit ups, 50 back ext, 50 jumping pullups, 50 ring dips (blue band assisted), 20 tgu 8kg (I tried the 12 kg, didn’t work out) 28:06
7 rounds of 5 12lb “2fers” discombulated in the first few rounds, started to get the gist of it in the end.
Nice & fun class… Can’t help but miss Tammyli & Coach Iz
Great work today ladies.
Finally got to hit up Crossfit Oyster Point – Newport News, Va
Warm Up – Dislocates/ 3 min squats holds/ 10 strict pull ups/ hip mobility.
Back Squat – Sets of 5- 50%/ 65%/ 75%/ 75% > 85/105/135/135
30 min AMRAP of
10 Power Cleans @ 65lbs
10 Ghd Sit ups full RoM
15 Russian Swings @16k ( scaled down, was so tired)
15 Goblet Squats @16k
Total – 6rounds + 10+15+3. Nice WOD
Heading over to Crossfit Hampton in the am!!
Represent!
That is a long time for an AMRAP, 16k is scaling down? jeesh… You are some strong cookie!
PVC/Burgener warm up/3 min at bottom of air squat/wall hip stretch
Squat- WI-5@45/95 WS-135/155/185/225/225
30 min Amrap of: 10 Power Clean @115lbs/15 GHD Sit Ups/10 Russian Swings (2 rounds @2 pood) 5 rounds @ pood and a half/15 Goblet Squats (2rds@70/5@53lbs)=7 rounds + 10 + 10 (best in my class 2nd best on the day) 🙂
Woo hoo! way to go Coach, your a monster!
Love these long WODs we’ve been doing recently!! Way to work everyone 🙂
500 m row
50 box jumps (20″)
50 pushups Rx
50 situps
50 jumping pullups
50 back extensions
50 ring dips ( red band)
20 turkish getups (12kg for first 3, shoulder wobbling all over the place, then switched to 8kg)
21:30 (? or close?) Love all the ladies representing at the box recently. Guys, you’re slacking!
Big shout out to Coach Tom who finished in 16 min and change… ( time to beat : Austin Mallealo @ 17:08). Love watching 718 coaches kick some ass!
See y’all tomorrow morning with Coah Dan to work off all the leftovers you’ve been eating today 🙂