Intermediate & advanced WODs: Friday 120511
Intermediate & advanced WODs at HR:00 and HR:40
A: “Diane” (compare to 120221)
21-15-9 reps, for time:
B: Then, 5’ for max double-unders
Cross-country 5K summer racing series at Van Cortlandt Park (only $20 for 6 races)
The ecstasy of accomplishment
The playground workout
For your friends who want to get motivated to do crossfit with you…but can’t
Mango cocktail sauce / Grain-free doughnuts / Mushrooms & golden beets
Paula Deen sponsors .05K walk for diabetes research
Here’s what’s on tap for Saturday’s intermediate and advanced WOD classes at HR:00 and HR:40
With a 95#/65# barbell, max reps in a single long, long set:
First set ends when the bar touches the floor – including between exercises!
Rest, then, max reps in a single set again (with the same barbell):
Post reps and “your mama” jokes to the comments.
* * * * *
HNHW 5/12 (at noon and 1pm, be sure to pre-register through Zen Planner!)
Complete three rounds for time of:
95 pound Squat clean, 30 reps
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in enemy action somewhere in Iraq December 11, 2007. The facts behind his death and earlier service in Afghanistan and Iraq may never be fully known, but as Navy SEAL, he earned 3 Bronze Stars along with several other decorations. His 5 foot 5 stature earned him his nick name of Badger for his ferocious, tenacious and unforgettable character.
Come and get some.