WOD 7/11/14
8 Minutes of Hip/Ankle/Lumbar/OH Mobility
A- WU- 3 Minute AMRAP of: 10 Air Squat/3 Box Jump (30/24″)
B- Clean- 18 Minutes To A Heavy Single
C- Squat- Find your 10 Rep Max -18 Minute Cap
D- For Time: 75 Each OH Lunge (45/25)/Top of EMOM 3 Each Jumping Lunge -10 Minute Cap
Post your scores to the Whiteboard.
Thanks Gillian for this great photo of Olivia. She’s growing up so fast.
Xoxo
Hey guys tomorrow (July 12th) Crossfit Queens will be hosting “Hail the Queen” an ALL female Crossfit competition. The competition will consist of 3 WODs and our very own Tina Degraff aka “Muscles” will be representing CF 718.
The event begins at 9am and will end roughly at 3pm. If any of you could make it out to support our champion at any time throughtout the day it would be greatly appreciated. Crossfit Queens is located at:
2550 31st St
Astoria, New York 11103
If you can’t make it, be sure to wish Tina well if you see her today.
Thanks and hope to see you there.
Bring Coca back!
Thanks to all the coaches for helping to try to fix my swinging cleans. It worked a bit better today. PR!
Good luck Tina!
Big Ups Shara!!
Got a BUCK50 on my clean today!! I am a pretty happy camper.
PR 😀
Tina, you got this!! Cant wait till tomorrow!!
I got one more seat in my car if you want to come with me email me!! info@crossfit718.com
This was quad and glute murder. i cant sit/walk/stand today, i love it 😀
Can’t post to whiteboard, don’t want to forget:
W/u : 6rds
Clean: 195
Squat 10rep: 165 (fsq)
Lunges: 8:40