AMRAP (As Many Rounds As Possible) in 21 Minutes:
5 Hand Release Push-ups
10 Kettlebell Swings (53#/35#)
15 Air Squats
Results
The Birthday Boy:
Why 21 Minutes? The 21st is his birthday. We did it early to ensure he made it. If we went with his age we would all still be doing the WOD. Happy birthday to the longest “tenured” dude in the box! In a year and a half we’ve managed to somehow teach Curtis how to touch his shoelaces (not quite toes), jump off the floor, split his shorts during a WOD, and channel his rage just enough to not scare the living daylights out of the kids.
Dr. Michael Ray on Macronutrients, CrossFit Journal Preview – video [wmv] [mov]
“Rope Climb Advice” with Rebecca Voigt – video [wmv] [mov]
Curtis in his pre-WOD ritual of kissing the floor of a real CrossFit box:
