What a solid group of athletes in attendance for yesterday’s Memorial Day Hero WOD- “Murph”- Many had just returned from the CrossFit Regionals in San Diego and came back motivated and excited, some were just looking forward to the good food to follow, but everyone showed lots of heart in paying tribute to the members of our US Armed Forces who died while in service to our country. It is a good thing to show up and train when you know it is for a purpose other than one’s self.
Today’s WOD can be addressed in one of two ways: as recovery work if you did Murph on Monday OR as an all-out Max Effort Day if you didn’t. Your choice- but realize that you might not feel the full effect of 100 pull ups, 200 push ups and 300 squats until later in the day on Tuesday… so be smart
Bruce K and Ron being smart about their gymnastics static hold positions- final week of Tabata Your WeaknessTuesday 6, 7, 9am, 4, 6pm WODs. FUNdamentals 8am, Oly Tech 5pm
Tabata Your Weakness- one move, static hold or position for 8 rounds
-then-
2 rounds through the list, max reps each movement for 90 seconds, rest as needed between movements:
Atlas stone squat clean 45# stone or 30/20# med ball
Muscle ups – (or MU skill work)
Sled push 15m=1 “rep” (160/115#)
Shoulder press @ 70% of 1RM from rack
Post total reps accumulated for each movement to chalkboard/journals
