Thank you all for coming out today for the Bring A Friend Day and the member’s party.  We had some fun with a cupcake eating contest and a water balloon toss.  If you have pictures, send them to joanie@crossfitsl.net.

Sunday’s WOD:

“Lumberjack 20″

20 Deadlifts (wt: 100kg, 70kg Rx+: 125, 85kg)

Run 400m

20 KB swings (53/35lbs, Rx+: 70/53lbs)

Run 400m

20 Overhead Squats (wt: 40kg/30kg Rx+: 50kg/35kg) must use same bar as DL, strip down weights.

Run 400m

20 Burpees

Run 400m

20 Pullups (Rx+: Chest to Bar)

Run 400m

20 Box jumps (24/20”)

Run 400m

20 Squat Cleans (same weight as overhead squats)

Run 400m

*Because this starts with a very heavy deadlift, you will spend a good portion of time warming UP to the weight. So you will do sets with 40kg-60-80-90-then 100, etc.  Be smart!  We did this Dec. 29, 2013.  Share a station and start after your teammate has completed their deadliest.  Fastest person in the group should start first.

Categories: CFSL BLOG

1 Comment

Anonymous · July 20, 2015 at 11:58 am

Bummer I missed this one.

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