Strength WOD:
2/2/2/2/2 (Warm-up and find your 2 Rep Max):
Clean (Full Squat)
Checkout WOD:
For Time:
100 Burpees
Results
View this photo
View this photo
From Wikipedia: “According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.[2] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.”
Chest bumps to all the PR’s today on cleans as well as to Nadia who did 100 burpees for time not once but TWICE! (She stuck around for the next class with Willy). Matt set a land speed record that deserves mention with 100 legit burpees in 4:43! Last but certainly not least Anna S. went to the BodyFat Truck that tests with the dunk tank and reported she lost 10.2lbs and gained .30 lbs. muscle since her last visit! Great day for many all around.
“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Notes:
Fight Gone Bad 6 is this Saturday: Have you reached your fundraising goals yet? If you are particiapting please raise $25 on your fundraising page or be prepared to make a cash or check donation (payable to Sports Grants Foundation FGB-6) at the box and we will collect them all and send them to Sports Grants on behalf of the cause. If you want to hit this WOD then you need to donate. It’s that simple.
Beginning at 0930 until 1300 (or as late as needed) we will run waves of approximately 10 athletes at a time. Each person will have a coach. We will brief movement standards, scale, and then you will have 17 minutes to push yourself on behalf of the Special Operations Warrior Foundation. We will be joined by the studs and studettes of The Compound, CrossFit Belltown, CrossFit Devotion, and Imperial CrossFit. We will be outdoors. We will have a WOD area sectioned off and set up to accommodate 10 people per wave. It will be awesome. I promise. Now get off the couch and get going on your fund raising page.