5 Rounds for time:
10 Sumo Deadlift High Pull (95#/65#)
10 Push Press (95#/65#)
WOD Demo with Rob, Ryan, and Jenn:
Quote of the day (cause I couldn't remember Lindsay's):
"Mind right. Body right. Workout right. In that order." -- Greg Amundson
We are doing the Maltz Challenge WOD tomorrow to honor a fallen hero. This annual WOD is hosted at Rainier CrossFit and we will be running it here to participate along with them. $5 donations gladly accepted on behalf of the DEA Survivor Benefits Fund will be given to Rainier CF.
USAF Pararescueman and DEA Agent MSG Michael Maltz
KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003
400 m Run
200 m Kettlebell Farmer's Walk (53/35 lbs each hand)
50 Ring Dips
100 Sit-up (abmat)
400 m Run
Post total time.
- Scale to half reps and half distance for all exercises
- Not required but we are asking for $5 Donations that will go to the DEA Survivors Benefits Fund via Rainier CrossFit
Mark it on your calendar:
Memorial Day Murph We will be running "Murph" (the Hero WOD) this Memorial Day for all of our box to honor the sacrifices of Medal of Honor Winner Michael Murphy and all of those who sacrificed for our freedom.
This summer (in August) Michelle, Ash and I are taking our family on a CrossFit Vacation (besides the CF Games in late July). See below for a video preview of where we will be going. We will publish a modified schedule for the box if needed as we get closer.
Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 - video [wmv] [mov]