WOD 7/22/14
8 Minutes of Hip/Ankle/Back Mobility
A- WU- 2 RNFT of: 10 Kang Squat/5 Front Squat/5 Dead Lift/10 Calorie Row
B- 3 Minutes To WU Front Squat + Front Squat- 2@70% Every 45 Seconds for 12 Rounds (Tempo: 2/0/X/1)
Notes: For both Front Squat and DeadLift focus on the speed of your lock out/Should be as fast as possible maintaing near perfect form.
C- 3 Minutes To WU DeadLift + DeadLift- 3@60% Every 45 Seconds For 10 Rounds (Tempo: X/0/2)
D- For Time: 400M Run/30 HPC (135/95)/400M Run -12 Minute Cap
Post your scores to the Whiteboard.
Hey guys-
Check out Kettlebell Kitchen (https://www.kettlebellkitchen.com)..lots of great options and way better for you than takeout and probably cheaper. KBK will be at the new box opening on Saturday August 2nd- if we get 8-10 people to commit to 2 meals a week than we will get a fridge and they will deliver to 718 on the reg! Even though I cook a lot this is super convenient for me when I just haven’t got it in me to cook a meal- take a peak and see if some of your faves are on their menu!
You KNOW I’m in, Tina!
Mike has used KB Kitchen in the past and loved it. I’m excited!
Me too! I want these meals now!
NOM NOM NOM
Their pulled pork and paleo chili are good. Sweet potatoes are also great.
Looking good Alfons!
I am away that day but can commit to 2meals / wk. Does anyone know if you are on vacation and need to cancel for a particular week – can you?
I didn’t see anything on their website about this, but I would just shoot them an email to find out.
It looks like they only delivery what you order. I don’t think it’s on a recurring basis. But I’m not 100% sure on that
This is going to go great with the whole life challenge!!
I know! It will make it so easy!
Hello there – don’t forget the CrossFit games starts tomorrow.
That’s all we are going to talk about in circle so be knowledgable. Games.crossfit.com
We are going to show all the heats live at the box. Come by and hang out – Wednesday – Sunday.
Friday night we invite you to bring some beers and chill out.
What times on those days, Tamy?
Great WOD for many of you to try Rx, especially if you Rx “Grace”.
…and don’t forget the “Hook Grip”!
100-80-60-40-20 double unders
10-8-6-4-2 DB SNATCH @100lb alternating arms
9:29
Get for progenex today. It’s here. 🙂
Your*. Idk how for got into that sentence.
Congrats on running in today’s wod Katie.
Thanks Dariel! The foot is slowly getting back into shape. 🙂
A. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x
170 / 175 / 180 / 185 / 190
B. For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
All @ 95#
Time – 7:47
Should’ve been sub 7. My engine needs work.
Nice work brother. Those are some good numbers. I miss those days we’d go at it. We gotta get back to the bro sessions.
You damn right we do. And Patty’s back – it’s on, now!
And Patty was a machine in today’s WOD. Welcome back from vacay!
You guys are so cool.
Katie, the WODs will go live on games.crossFit.com. We are just going to keep the show on live all day. Come by during class