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.
1 Comment
Anonymous · July 20, 2015 at 11:58 am
Bummer I missed this one.