Gym is back open. Sorry about that folks. Luila’s fever broke midday and after 3 days, she is up and around and feeling better. Kids are still sick, but should be fine by tomorrow. Thanks for all of the text messages, emails and phone calls. You guys are awesome!
Any of the Mon-Wed-Fri members are more than welcome to come in today to make up for the gym being closed yesterday.
10 Knees to Elbows
***The gym will be closed today due to entire Barber family being sick***
For those new to CF, this may mean “jog/walk/jog/walk” until completed. That’s fine, it’s how most of us started. About 35 to 50 minutes is common for beginners, and 28 to 35 minutes is average. NextGen’s current LaFortune 5k record is held by Shane who did it in 22ish minutes. If it’s your first time, call up another crossfitter and do it together. This is a very common CF WOD especially during the spring, summer and fall, usually seeing it pop up every three or four weeks.
It should reach 75 degrees at its warmest tomorrow and this WOD will be a good indicator of how you will do on Saturday’s “St. Patricks Day 5K” that you will ALL be entering!:) I hope to be well enough to run it on Sat. We’ll see.
Also, please remember to post your 5K time on the website! Very important to be able to look back on and smile.
Again, I’m so sorry for any inconvenience. Call me if you need to.
Complete five rounds of the following:
Max # of high knees in one minute of jumping rope (count both left and right as “one”),
Static hang from pullup bar for one minute,
Max # of mountain climbers in one minute (count both left and right as “one”),
Hold an elbow floor plank for one minute,
Rest one minute.
(This WOD is exactly 24 minutes long)
Add your max high knees and mtn climbers, then subtract the number of seconds you “peeled off” and had to regrip or dropped a knee before getting back into plank position for todays total. Post score to comments.
150 Wallball Shots for time.
Post time and ball weight to comments
Yesterday, just for fun, we added a Team workout directly after everyone completed the posted WOD. After dividing everyone into two sides, they competed against each other with the following:
100 Quadrapedals/200 Pushups/300 Situps/400 Squats.
What a blast! You guys are awesome!
Three rounds for time of:
30 Box Jumps, 20″/16″
15 Jumping Pullups
“Gates of Fire”
50 GHD Situps
100 Front Squats (65lbs/40lbs)
50 GHD Situps