8 July 2014
Holy Burpee Box Jumps Batman! You guys all rocked yesterdays WOD even though burpees might not be your favorite movement. Are burpees anyones favorite movement?! They would have to be sick in the head. Any who, Dana and I are extremely proud of the work that you guys put in with the Split Jerk. Keep your eyes open for that little beauty in the upcoming weeks.
Hmmm, I feel like I am forgetting something.....what ever could it be? Oh yea, WE HAVE ROWERS NOW BABY!! Sorry for startling you there but we are pretty excited to be the proud owners of our very own little fleet of 3 rowers. Santa, I mean the UPS guy, dropped off the newest two yesterday and we are wasting no time in throwing them in a WOD. It wont be a very long row but I am sure that it will definitely get your blood pumpin'.
We have a quick 3 minute video of CrossFit legend Jason Khalipa going over the basics of the row here. He should know a thing or two about it, he won the 2k AND the half marathon row at last years CrossFit games. You read that right, a freaking half marathon! For those of you who would rather read something (or cant access YouTube at work) here is a good, concise article from the CrossFit Journal. Just click on the "free download" tab to access the article.
That just about does it for me, make sure to sign up your friend for Bring a Friend Friday! The sign up sheet and more info is in the lobby.
WOD- For time
Then: 3 rounds
20 Push Press (65/95)
40 Abmat Situps
Posted on Mon, July 7, 2014