Teamwork! Bob and Joanna Gray
Warm up:
Team warm up including
20 Jumping Jacks
10 Good Mornings
1 minute invisible Jump Rope
30 Standing Single Knees to Elbows
Billy says..."Wall? What wall?"
WOD:
ROTC Course at FB High School -
Including, but not limited to:
Ropes
Boxes
Step ups
Deadlifts
KB Swings
Tire course
Obstacle Run
(2 or 3 rounds)
Chad..with a Rebel Yell!
A Reminder:
A Reminder:CrossFit Coach Mark Rippetoe will be at the Sandbox this weekend. We are honored to have the Coach and his crew who will be Certifying 30 trainers from all over the world in CrossFit Basic Barbell Training. The gym will be closed except when they take lunch on both Saturday and Sunday. If you have time, please come eat with us at the Surf restaurant. Dinner will be at 8 pm - and then we will be looking for a place to catch the UFC fight. Any ideas? We can't seem to find anywhere that is offering the fight???
3 comments:
Looks like fun, but little chance of replicating in cold, dark Riga so we did the following:
70 jumprope
7 burpees
7 pullups
7 kbs (24kl-m, 16kl-w)
7 rounds for time
Gretchen: 19:25
Ken: 15:35
Looking forward to seeing results of your obstacle course!
sorry to have missed an opportunity to hit the ROTC course again. Hope all had a great time playing in the woods.
Tina - 14:35
Hank - 11:42
Liza - 11:34
Joe - 10:43
Vivianne - 11:18
Chiago - 12:45 (w/potty break)
Dad - 11:11
KCJ - came close
Mom - DNF - Injury
LT - 2 Rounds -
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