Liz lifting strong on her 1 year CrossFit-iversary! Congrats!!
120920:
12 Minutes to Find a 3 Rep Max Bench
-then-
“Screw Ball”
8 Rounds for Time:
8 Wall Balls (20#/14#)
8 Burpee Box Jumps (20″)
—
6 pm Skills: Mono-structural Movement
Thursday, September 20, 2012
Happy anniversary, Liz!!!!
yay!! Happy Anniversary, Liz!! We love having you at our gym!
I remember your first week Liz – you have come so far!
145# 3RM Bench
Screwball – 10:4x Rx.
Happy anniversary Liz!!!!
I have to redo today’s WOD hopefully tonight
185 bench
8:25 RX metcon
215 bench
13:12 Rx metcon – I hate burpees!!
Great job tonight Skillz Class!! We practiced POSE running & Double-Unders. The WOD was:
50-40-30-20-10 Double Unders
with an Out-n-back Shuttle-Run of 5 meters-10 meters-15 meters between each round, for time.
We had one athlete achieve her first ever double-under, then string multiples together. And two other athletes improve their DU pr’s.
“I’m not sayin’, I’m jus sayin’”
And Happy CrossFit-iversary Liz!! (sorry it’s a day late)
60 # 3 RM
13:37 for the Wod – mods on the burpee box jumps.
100# 3RM bench
WOD – i need to check this.
HAPPY ONE YEAR of Success and Persistence, Liz!!
185# 3RM Bench
14:30 Rx on the WOD