WOD 8/2/14
8 Minutes of Shoulder/Hip/Back/Ankle Mobility
A- WU- 400M Run @ 75-90% RPE
B- 8 Minutes WU- Thruster/Box Jump/Burpee/Strict Pull Up/Row Calories + Fight Gone Bad or Hope (“ish”)= 3 Round Circuit- 1 Minute Max Reps at Each station of: Thruster (95/65)/Strict Pull Up/Box Jumps (20/24″)/Burpee/Row Calories; 1 Minute Rest after all 5 stations (between rounds)
Notes: Scale Thruster by reducing weight ROM or subbing with a WallBall. Scale Pull Up with Kipping Pull Up, Band Assisted or Jumping Pull Up. Scale Burpee with a squat thrust (no push up). Scale Box Jump with a Step Up.
Post your scores to the Whiteboard.
Great energy in the a filled gym today!
Congrats Iz and Tammy!
The Box was packed and full of great performances. Excellent job to everyone. I got to judge Henry, this guy is a beast. Congrats to coach Anthony for winning rx after that WOD we did yesterday. Idk how he did it. Congrats to all the winners.
Thanks D-
Had to hold down the fort!
Congrats to all
Of us. We all have more room now to make some noise. Glad to see everyone today. Appreciate all the support.
And the winners were
RXed male – Anthony
RXed female – Julia
Scaled male – James
Scaled female – Samantha
The vibe and energy today was absolutely incredible. Kettlebell Kitchen had some tasty food (signed up right after eating breakfast). Honey & Soul has some great paleo sweets. Progenex bringing the recovery (I know I needed it). Iz and Tammy brought the excitement and enthusiasm to keep it going for the whole day. Congratulations guys!! I’m just glad to have been a part of the experience and looking forward to what comes next for 718. Time to start fresh!
P.S. Catherine and I want to thank everyone for the awesome gift that I’m sure will get plenty of use in the upcoming months.
Awesome day! Awesome box! Awesome CrossFit Family! xoxo
Perfect WOD to christen the new spot. Love what you all did with the place. Can’t wait to put some hours into it!
Congrats Coach Iz and Tamy!
Thanks so much guys. I’m sooooo happy. Things are gonna be great