Jair’s first Muscle-up. Nice job mister!
Take 20 min to build up to a heavy but doable 4 position squat snatch.
Positions are: hang, above knee, below knee, then floor.
WOD-Then for time:
9 Hang Squat Snatches @ 135/95#
7 Hang Squat Snatches @ 135/95#
5 Hang Squat Snatches @ 135/95#
WOD- Sprint Day, 4 individually timed rounds of:
15 Kettle-bell swings
Parents: Good news! Our own Mary Langlois is going to be providing daycare!! You can call her at: 530-448-3539 for more information and/or to make sitting arrangements!
9:30 – Open Gym and Free Class:
Make up your own WOD or bring a friend and do the Free class’ workout. See you here!
STCF Trainer silliness!
The 9:30 class bustin’ out the burpees!
Early Bird Intermediate Class- 7:30:
You know Del has something interesting in the works. Be here!
CrossFit Class- 8:30:
400 meter run
3 minutes rest between each round
Robin getting another box jump done during McGhee on Thursday!
CrossFit Class: Skill- You pick ‘em
This is a chance to work on a skill/movement you struggle with.
Handstands, rope climbs, L-Sits, Muscle ups, and kipping pull-ups are some suggestions.
WOD- Then 100 burpees for time.
Intermediate Class: Skill- Front squats
WOD- For time: Descending front squats and burpees.
15 front squats, 15 burpees, 14 and 14, etc down to 5 of each.
CrossFit and Intermediate class results below!
Regular CrossFit Class
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
30 min amrap
275 pound Deadlift, 5 reps
9 Box jumps, 24 inch box
Evening Intermediate Class
WOD- For time
Row 1,000 meters
50 thrusters (bar only)
Here’s the board for Wednesday’s WOD. How about those hang squat clean thrusters?
And here’s the board for the evening intermediate class. Nice job!