Strength/Skill Work: Front squat
WOD
Complete 5 rounds of the following:
21 deadlifts
7 thrusters
For time.
The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you have any questions. Get after it!
Optional CFE WOD: “1:1 Pacing”
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups.
Dale and I are meeting at the gym at 4:30 this afternoon if anyone else wants to join!
crossfit requires trust. everyone who participates in crossfit places great trust in Randy, Shanna & Corey. they work very hard to achieve that trust and help crossfitters learn to trust in their abilities and their potential. thank you coaches.
If this name refers to last nights game, you can also call it “those damn Bills.” Or maybe an upcoming WOD.
The name was actually no reference to football. Being that I live in a cave I didn’t even know who played Monday night. Ironic. Corey is even a Bills fan. Or so he trys to be.
Great work today everyone!
The New England was in regard to CF New England who was given credit on CrossFit ATM that they wrote the WOD we did today. It was from a long time ago so I just named it New England as I did not have a link to when they did it. Long story short.
Jissel 7:59 31lbs
Robert 9:26 75lbs
Steven 8:11 55lbs
Mike 9:25 95lbs FS 175lbsx5
Sarah 8:54 55lbs
David H. 8:59 95lbs FS 225lbsx1
MCK 7:37 43lbs
KK 5:28 66lbs FS 110lbsx5
Phil 8:22 75lbs FS 135lbsx5
Jen Strauss 7:20 18lbs FS 38lbsx5
Leslie H. 8:30 35lbs FS 60lbsx5
Sean 8;59 95lbs FS 185lbsx3
Elizard 6:57 42lbs FS 75lbs
J$ 12:38 64lbs
Elin 6:52 55lbs FS 105lbsx5
Eliz Hake 10:03 55lbs FS 74lbsx5x5
Dara 9:49 55lbs FS 100lbsx5