All our buddies hiking the Grand Canyon 16.1 miles!
Warm Up:
200m Row30 Ab Mat
15 OHS - w/ PVC
10 Push Ups
(3 rounds)
Skill:
OHS w/ Barbell
WOD:
Clean
Box Jump
Double Under
- 21-15-9
- Men = 135, 105, 85
- Women = 85, 65, 45
- Men = 24" box / Women 20" box
- No DU's = 250 each round - Attempts count
8 comments:
BIKE TO WORK WEEK 2009
The Annual Bike to Work Week for Florida is May 9-15, 2009.
Mark your calendars!
The purposes of Bike to Work Week is to encourage people to try bike commuting, increase cycling awareness and promote a healthy alternative form of transportation.
This week-long event is nationally recognized and endorsed through the League of American Bicyclists. Iowa's Governor Culver has also endorsed this event by declaring May as "Bike Month".
So what are you waiting for?
Is there a better time to start commuting? Last year, many people used high gas as a reason to start biking. However, once they discovered the freedom, convenience and fitness benefits of biking, even when gas prices went down, they continued to bike. Burning 500 calories in an hour and reducing one's carbon footprint are two great reasons to get on that bike.
this is a shout out from arizona. carol was a rock star hiking the grand canyon. all 5 of us who hiked are crossfitters. we all attribute our success getting up the hill to crossfit - especially box jumps!!!!
in this picture we are hiking along the colorado river from south kaibab trail to bright angel. hiking down and back in one day was absolutely amazing - and not that it matters that much but it was 16.7 miles.
i recommend hiking any portion of the grand canyon. it's beauty is definitely worth the trip and the hike!!
Thanks to Coach Tanner and the CFAI crew for a Super Saturday workout. I must admit that I was relieved when we split into teams of three, as opposed to knocking out all those reps in pairs! I am still a little sore from the pulls and pushes, but I'm already looking forward to my next visit! Good luck with your event on the 23rd, I am sure it will be a blast. Thanks again,
jenn
19:22 more power clean and front squat than squat clean.
What a great picture! Putting that on my to do list. #55, not sure time, was in a time crunch so started early. Good one. Still stick at DU.
115# squat clean
24" box jump
double unders-one at a time
17:09
I'll be feeling this one for the next few days...
14:30 something .... 65# squat clean, du s are not pretty, but getting there
Tina
wish I had posted this BEFORE tomorrow's workout was posted UGH!!
65# squat clean. 18 something. I was struggling big time.
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