Strength WOD:
Back Squat
5/5/5/5/5
Checkout WOD:
For Time:
100 Burpees
(Newbies complete 50 Burpees)
Results
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Quote of the Day: “P90X = Man Aerobics. CrossFit = Elite Fitness. Call us when you are ready to stop dancing around your living room.” Outlaw CrossFit
New gym rule. Gum is allowed but has ONLY three acceptable locations:
- In the wrapper
- In your mouth
- In the trash
Where it does NOT belong:
- On the floor or stall mat
- On the equipment
- On the bottom of someone else’s shoe
This bad habit has occurred far too often. I hate it. So does Michelle. Therefore this will not be tolerated and will be punishable by your choice of a) death or b) burpees.
50 Burpee penalty will be the warm-up and apply to the entire class for the entire day after any gum is found not in locations 1-3 above. We are not interested in who did it. We are interested in keeping our gym clean, everyone’s shoes gum free, and the rest of you safe so that Tom does not need to kill anyone from having to scrape gum off the floor mats or buy a new mat. They are expensive.
If you are chewing gum during the WOD and don’t want it anymore, then walk to the trash can and throw it away. Your time will keep going. That is on you. Do NOT put it on the floor or equipment. I am sure you would not want someone coming into your house, chewing gum and then just sticking it on your counter or floor because they were too busy to throw it away.
Back Squat Sequence with Michelle (Note bar path travels vertically):
Open Workout 11.1 with Jason Khalipa (2008 CF Games Mens Winner):