Friday October 20, 2017

24
Jun
Written by admin

Today was Fellipe's last WOD with us.  It’s definitely bittersweet.  Fellipe has excelled with us at CFT.  From hang-cleaning his PR to WODing in Abby's shorts, he has improved immensly.  Although I’m sad to see Fellipe go, it leaves somewhat mixed emotions.. coming to the realization how awesome it is to workout around such fun people!  You become attached to your fellow CrossFitters on a much deeper level - physically, mentally, and emotionally.  It’s rare you will find this anywhere else!!  Fellipe you and your crazy antics will be missed!  Buena Suerte!

Warm-up:
3 Rnds NFT~
6 Pistols
10 Glute-Hamsting-Raises
14 Pull-ups

Strength:
Back Squat
6 x 6
70%

WOD:
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

IMG_3507

2013-06-24

Posted in Crossfit  
 

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