Tuesday
NO 0600 today!
The 6am class on Tuesday is by appointment only
We will be sharing the pain all week with the CrossFit Games Competitors
WOD: From the CrossFit Main Site
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments.
The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]
We ran this 5k last year as a group and it was lots of fun. This year Rob and Meghan are emceeing the awards ceremony afterwards so lets go support our fellow crossfiters.
SECRET & OLD SPICE DOWNTOWN DASH 5K RACE AT ST. XAVIER CHURCH CINCINNATI – The Secret & Old Spice Downtown Dash and Block Party at St. Xavier Church will be on Friday, Aug. 6, 2010. The Downtown Dash will be a 5K race starting at 7 p.m. near the corner of Sycamore and 7th Streets and continuing into Eden Park before returning to the church, where the Block Party will already be underway. Sign up for the HYPE Cincinnati Team Challenge in which teams of five runners can be entered for just $100 early, or $130 on race day. Individual registration for the Downtown Dash is $25/person until Aug. 1 or $30/person on race day. Visit downtowndash.org to sign up for the race. The Block Party, starting at 5 p.m., will also feature live music from the Websters; food from Nada, Avril-Bleh, Graeter’s and LaRosa’s; Christian Moerlein and a cornhole tournament. Send questions about the race to questions@downtowndash.org. Follow DowntownDash on Facebook and Twitter. St. Xavier Church is located at 607 Sycamore St., Cincinnati, Ohio 45202.
Wow that works looks familar..
Since I could not make it tonight, I went ahead and did a travel wod on my lunch break…I worked with what I had in the office gym..
5rounds for time
21 Sumo deadlift high pulls 35#kb
15 push ups
9 KTE
8:38
AMRAP 7 min.
7 DL 155#
20m Sprint
14 Single-leg squats
21 Double-unders
20m Sprint
Got thru only 2 full rounds +7 DL+ 14 SLS+ 42 single unders
I was able to talk both Favian and Sebastian into working out with me tonight! Did 10-9-8-7-6-5-4-3-2-1 of burpees and situps.
Time: 6:26
Sebastian didn’t quite do the whole workout but he ran the whole warmup. Considering he is only four and was not winded at all, that is pretty impressive. Maybe he is gonna me a runner like his Mommy… 🙂
AMRAP 7 min.
7 DL 155#
20m Sprint
14 Single-leg squats
21 Double-unders
20m Sprint
2 full rounds +7 DL + 14 SLS + 8 DU
I am loving the crowd at CFNKY lately!
AMRAP 7 min
7 DL 185#
20 m sprint
14 1 leg squats
21 Double unders
20 M sprint
2 complete rounds plus 12 double unders.