5 Rounds of Max Effort for 1 Minute each of the following exercises:
Row (for Cal)
WallBall (20#/14#)
Kettlebell Swings (53#/35#)
Box Jump (20″)
Push Press (75#/55#)
Continuous clock with 1 minute rest between rounds. On the call of “Rotate” quickly transition to the next exercise. Clock continues to advance. Score total reps per round and also overall total.
* Athlete can choose to complete 3 round version
Results
Quote of the day: “I forgot how bad this is.” ~ Curtis
Today’s WOD was a fundraiser for a fellow CrossFitter and his wife (Charles and Whitney N.) who are from Local’s Gym and in need of support. Several boxes from the local Affiliate community banded together today to not only complete the Fight Gone Neill WOD (very close to Fight Gone Bad) but also to help raise some funds to defray their costs and make life a little better (see yesterday’s post). We were happy to pay it forward and thank you to all who came today and gave both money and sweat.
Notes:
4th of July Weekend Schedule: Saturday class schedule is normal and class times will be 10am and 11am. Monday will be a short schedule due to the holiday and we will run classes at 10am for anyone and everyone.
The CF Games are coming! And we are going! We will be closing on July 16th,17th and the 19th. We will plan to post bodyweight WOD’s for all to do and encourage you to coordinate a group at the box or at the athletic fields by Cascade View Elementary.