WOD: “The CrossFit Total”
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” -from the CF Journal
Some of my favorite CrossFit OG’s, Nicole and Zac back in the old days at the original CrossFit Santa Cruz box doing the CrossFit Total. Both athletes are insanely strong now as compared to this video.
A spin off of the 2016 Games Event 3: “Ranch Mini Chipper”
50 Air-balls, 30/20
25 Slam ball sit-ups, 30/20
500m run w/Slam ball, 30/20
Tabata Dumbbell Push Press, 40’s/25’s
Congratulations to the 11 athletes who finished NextGen’s 100-day Burpee Challenge, and for earning this special sticker!
(athletes were: Marcy and Eric Clements, Jason and son Cody, Jaimie, Denise, Tiff, Lish, JenO, Kari and Coach Eric!)
Reminder: There will be no 6pm class tonight
Also, Jason will be opening up his home and pool for a CF Games party on Sunday. Feel free to bring food and drinks! Directions to his house are posted at the gym.
Three rounds for time:
Run 400 meters
21 Kettlebell Swing, 55/35
Skill/Strength: Tabata Side Planks
100-day Burpee Challenge: Day 99!
This is Shellie working on her muscle-up at 5:30 in the morning. What are you doing at 5:30 in the morning?
– There will be no Friday at 6pm or Saturday at 10am classes this week.
– Plan to show up at jason P’s house this Sunday for a CF Games party!
Every 2 minutes for 16 minutes, perform:
4 Deadlifts, 275/183
6 Handstand Pushups
Skill/Strength: 175m Sled Drag, bodyweight
100-day Burpee Challenge: Day 98