AMRAP Each of the follwing couplets for 5 miuntes with 2 miuntes rest between
10 Max Effort Pulls on Rower
10 Toes to Bar
———-
5 KB Swing 70/53
10 Mid-Thigh Box Jumps
———-
10 KB Sumo Deadlift High Pulls 70/53
10 Ab-Mat Sit Ups
———-
10 Max Effort Pulls on Rower
5 Burpee Pull Ups
or do WOD 12.1
7 Minutes Max Burpees! Low skill/pure work capacity test. Brutal and boring, but this will definitely show who has gas in the tank. It is similar in nature to the 2k Row, except bigger in not better when it comes to the regular ol' up-downs.
Simple rules. Touch your chest and hips to the floor, jump and touch both hands to a target that is 6 inches higher than you can reach when standing.
Watch the video demonstration and read the description here.
If you can't make Saturday, warmup with the class, grab a judge and 3-2-1-go. Please record your scores with first and last names neatly on the back wall by the PVC pipes.
Also, I recieved the following request from the CF Journal for stories. Let me know if you have anyone or anything special in mind. We can make them famous for a day.
Is there an up and coming firebreather at your gym? Let me know about it. Is there a great special interest story at your gym—grandmother doing the Open? A recently returned veteran? Someone who is overcoming a handicap? Let me know. If you have video of an Open workout that you think would be of interest to the NorCal CrossFit community, or maybe a video of a 2 minute Fran, please send it to me. A group of local affiliates gathering to do the workouts? Take some HD photos and send them to me with a little recap (I will give you photo credit). Basically, if you think something is of interest, please let me know.
