WARM UP: Run 150m forward
Run 150m backward
10 medicine ball get ups-pass to partner
5 rounds of “Cindy”
WOD: “CrossFit Baseball”
AMRAP in 16 minutes:
10 Burpees to get in the game then
1st base-wall muscle up and over
2nd base-10 box jumps
3rd base-10 air squats
Home base-5 pull ups
Completion of each home run gets your team one point.
A tie breaker had to be held in the form of tug-o-war. Good times indeed!
A couple shout-outs. First congratulations to Zak for smashing his Physical Fitness Test for the Devil Pups program. Zak PR’d his mile run by over one minute! Great job!
Second. Shanon, HUGE, HUGE props for her effort today, day 2 of the 2011 CF Games SoCal Regionals. In today’s first WOD, she won and tied the second fastest time in the world! In the second WOD, she was simply amazing. You had to have been there to see the amount of work she had to do. The WOD was very challenging: 100 pullups, 100 KBS, 100 Double Unders, 100 OHS. She was first off the pull ups, first off the KBS (after what seemed like 30 no-reps), first off the double unders, but she ran out of time on the OHS after again doing what seemed like 30+ extra reps. She ended the day in 4th overall with one more day and two more WODS to go. About the huge amount of no-reps called against her…we’ll get to that later. But suffice to say, she performed valiantly, amazingly, inspirationally well. There was a ton of emotion in the air and we support her effort 100%. She faced down adversity and elevated her strength beyond what was expected never quitting till the time was out. Respect.
Shanon in the “zone” and in the lead!