Choose Your Own Adventure - #1

Saturday Jul 28 2018


Let's give Coach T and Kelly B. our best wishes as they head to Madison this weekend to complete their CrossFit Level 2 coaching course. Our coaches are always seeking continuing education courses to increase their knowledge of fitness to pass it along to all of you! 
1.) Choose Your Own Adventure - #1
4 Rounds
A. 10 Strict Handstand Pushups -OR- B. 15 Kipping Handstand Pushups 45/25lb deficit
A. 10 Kettlebell Swings 2/1.5 pood -OR- B. 15 Kettlebell Swings 1.5/1 pood
A. 10 Cal Assault Bike -OR- B. 15 Cal Row
-Keep all 4 rounds the same adventure
-When writing your score on the whiteboard, write your time, then the letter of the methods you chose (ex: 12:08, A,B,B)
2.) 8 Overhead Squat every 3 minutes for 3 rounds @ approx. 65%
*3.) 10-8-6-4-2
Back Extension
Bent Over Rows (light dumbbells, 1 sec pause at top)
*4.) 50 Thrusters for time 
-Men use 75% BW, Women use 50% BW
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Whiteboard
Free wod with angel and Rachel
16:37 B,B,B
OHS 85#
Garage Grace
6:52 @ WRx (95#)
14:50 B, B, A
Some other fun stuff with sista; glute bridges 5x10 @ 85#
Free WOD with Andrew and Sarah!
EMOM10: 11 C2B for 110 total
5 rounds of 20 meter yoke walk with a 45 & a 25 on each post, followed by a 40 meter sled push with 3 plates / *3.) complete with 65# dumbbells / 5x10 glute bridges @ 185# / Right wrist sprain is still recovering.
Idk?? 120# OHS
15 defecit HSPU, 10 KB swings (1.5 pood), 15 cal row. 50 OHS 5:28 🐢. Free WOD