2 Rounds for Time:
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Results (Fixed now, whoopsie!)
Day 3 of the Burpee Challenge! Get your Burpees on!
Our box is awesome! Okay now that I have that out of the way. The SRCF Intro WOD. Everyone does this in Part 1 of Elements. Some complete it the first time, some don’t. Most scale. What it is though is a good WOD and usually a wake-up call to highlight your fitness level. Today was our third time making this the workout of the day. Everyone hit a PR and just crushed this. There are too many highlights to list but each and every person drastically cut their time, or moved in scaling or to a prescribed movement, or matched their time with more advanced movements and range of motion. Check the results to see the before and after. After this WOD it was time for some fun as we all picked two things to try to go max effort on: pull-ups, bar hang, plank holds, and box jump height. Fast times at SnoRidge High!
Notes:
The donation page for our box is up. Please go here and donate anything at all to help the families of the Ft. Hood massacre. Then join us next Saturday on 12/5 to participate in this Memorial WOD in honor of the victims. It will be hard. It will be scaled for most, but that is not the point. The point is to do something in tribute to the soldiers and victims who were willing to go to war and put their lives on the line for our country only to be murdered or shot in garrison at a soldier processing center. Let’s help show that the family of CrossFit is beyond bloodlines, jobs and location. It’s about community, and showing support for one another. Let’s see what we can raise to help the families and the survivors.
One other note, congrats to Heather (from the “Torture Chamber” in Dupont) who can cross off her goal she wrote on our board back in September at Fight Gone Bad. What was it? Achieving 20″ box jumps in WOD’s! Way to go, strong work!