WOD 6/23/15
8 Minutes of Shoulder/Hip/Ankle/Rack Mobility
A- WU- 200M Run @ 50-90% RPE + 15 Each NFT- DeadLift/Clean Pull/Front Squat/Power Jerk/Jerk Grip OHS (45/25/15/PVC)
B- Squat Jerk- 5 Minutes to 50% of Best Jerk + 5@ 50/55/60/65% -15 Minute Cap
C- 2 Clean Pull + 1 Power Clean + 2 Clean- 15 Minutes To A Max For The Complex
D- Tabata- WallBall (20#-10’/14#-9′)
*E- 100 Each: Banded Pull Apart/Banded Push Down/Hollow Rock/Superman Rock
*= Complete as much as possible in time remaining/Partition as needed.
Post your scores to the Whiteboard.
This Thursday night is Coach Anthony’s last night with us. Be sure to come by and give him a big hug. I got mines today.
Coach I’m gonna miss you and your little family. What I will miss most about Anthony is his straight faced humor. You always got me good.
Good luck with CrossFit Utica, you guys are going to do well!
Are we doing a get together/ going away thing? I’m down what’s the dealy yo!
Down for anything to celebrate their move and new box!!
In other news… Gym crimes:
http://time.com/3931316/p-diddy-arrest-kettlebell/
My immediate thought… “How many pood?”
I learned a lot from Coach Anthony. From basics to recurring “snatch mondays”.
Your laid back attitude and meticulous instructions will no doubt bring you success at your box.
You’re a beast and a very modest fellow.
Best of luck to you, Catherine and Nellie Grace!
Don’t forget to send me a shirt (med)!
Thanks everyone! It’s been a pleasure. We can use the block party as an official going away! We will be back for that for sure and the week and a half leading up.
Anthony, sometimes I think I’m out of mind for waking up at 5:15 3 or 4 times a week to come to the gym until I think about the fact that you’ve already
mobilized
lifted weights
done a metcon
lifted more weights
probably done another metcon
mobilized again
before we even circle up at 6 am
Your dedication is inspiring, and it is why I have no doubt in my mind that Crossfit Utica will be an overwhelming success
Keep listening to early 90s hip-hop, and give a big hug to the two leading ladies in your life for me
I first remember when Anthony walked into Crossfit 718..struttin his big muscles like the big bad asd football coach that he is..but once I got to know him..he’s a very humble athlete and an all around great guy, coach, friend and father! You will be missed greatly around the box. I look froward to visiting Utica and throwin down in your new space. I wish you, Catherine and Nellie Grace success, wealth and happiness in your new venture!
oops..this was Tina ^