Strength/Skill Development
A1. Weighted ring dip @ 30X1; 4-5 x 5 (See coach for progressions if you do not have 5 BW ring dips)
A2.BB row @ 31X1; 5-6 x 4
Partner WOD
Each person completes 4 rounds of:
250m row
Perform max rep wall balls while your partner is rowing.
Every WB is 1s off overall 2k time!
Post best dip x 5, BB row x 6 & overall team 2k time & total WBs.
Reminders:NewCFA class schedulestarts this week. Conditioning Foundations class begins Tuesday, July 10th. No 8:30am or evening class tonight or tomorrow this week!
Tomorrow: Wednesday, July 4th hours:CrossFit classes at 6am, 7am, 9:30am & noon.
Hike & Yoga at Bent Creek w/Mado starting at 9am THIS Sunday. More info & sign up sheet on top of cubbies in the gym. Come check it out!
Oh the irony of Tina being pictured rowing….
Tina, you’re a good rower!!!
Name Dipx5, BBrowx6, Team 2ktime Total WBs
Julie Eccw/2.5 57lbs 6:42(eva) 202
Robin Eccw/25lbs 60lbs
Eva Ecc 80lbsx4 see Julie’s
Scott 10 115lbs 6;48 Frank/Scott/Sojo 76w/14lbs, 85w/20lbs, 90
Sojo 70lbs/115 see Scott
Frank Ecc 65lbs see Scott
Matt M 10 105 7:26 82 20lbs
Evan 40 115 7:26 92 20lbs
Allan 10 115
Diane Ecc+10lbs 70lbs 9:47 48
Tina 4 bar dips/Eccw2.5 8:17 100@20lbs (R.S.), 69 @ 14#
Ginna/Sam Ecc 67 7:56 187 total
As a nod to you, Coach Shanna, I will never again say I’m a bad rower. Fake it till you make it!