Here are some results from a few of the workouts last week or two.
Heavy Back squats, followed by a quick metcon (1:00 Pullups, 1:00 rest, 5:00 AMRAP 10 pushups, 20 situps, 30 Double Unders, 1:00 rest, 1:00 pullups)
800 m run, 20 HSPU, 800 m run, 20 HSPU, 800 m run
Weighted Pullups to a heavy single, followed by 21-15-9 reps for time of HSPU and Toes to Bar.
Heavy triples of Deadlifts and Presses, followed by double unders and burpees.
Snatch work, followed by 800 m run, 50 situps, 25 pushups, 400 m run, 50 situps, 25 pushups.
And Friday’s partner workout. 400 m run with a med ball, 40 each partner wall ball, 40 each medicine ball situp (pass to partner over 24” box), 400 m run with med ball, 40 total partner pullups, 40 “high five” pushups, 400 m run with med ball, 40 partner burpees (one partner holds plank, other partner jumps over them at the top of the burpee), 400 m run with ball. Everything must be completed with your partner (no running ahead, etc.)
For anyone interested, I received the following email over the weekend:
I’m the editor of Paleo Living Magazine, and I’d really like to give your CrossFit members a free 3-month subscription to Paleo Living Magazine on the iPad.
All they have to do is go tohttp://paleomagazine.com/free-crossfit-subscription-15and follow the instructions there to download the magazine.
I’m also going to send you some small subscription cards so that your members can easily pick one up in the future (rather than you having to send them the website address again).
Paleo Living Magazine
So, do with that as you will, I just wanted to pass it along.
We had a good turnout and some great food! We’ll definitely have at least one more BBQ before the weather turns.
Come join us for some good food and random feats of strength!
Bring a dish to share (paleo or not is fine), or just come enjoy the company and generosity of others.
Noon until ??
Contact Ken for details.