For Time:
50 Double Unders
30 Burpees
400m Run
30 Pull up
400m Row
30 Wall Balls
20 Calories Airdyne
30 KB Swings 53/35
400m Run
5 Tire Flips (use partner/groups if need be)
Here is the 11am crew knocking out some thrusters during Hope For Cures Saturday morning. Great job to everyone for coming out and beating yourselves up for a good cause. For those who have done both workouts, was this as painful as Fight Gone Bad or worse?
Kelly E
Hey Donna, I saw your post yesterday–email me! kmenglish2@gmail.com
Justin Riley
For those who may have missed, Donna is inviting people to start a group nutrition challenge. Get in. Accountability and suffering together are powerful motivators. When we did this in the past, we set goals allowing a certain amount of cheating, then answered simply yes or no every day if we followed or goals or not.
Kyle K.
I’m calling in the reservation for rafting on 7/20/13. If you haven’t emailed me yet, do it ASAP!! alicepkeller@gmail.com.
Brother Mike
Online masters competition posted yesterday to join Freddie Comacho in a few upcoming competitions. The workout is the SF Crusher 2.0:
30 Backsquats @ 225/155
500m Row
30 Shoulder to overhead @ 155/105
500m Row
Weights are scaled for more experienced age groups. Info available here:
http://crossfitoneworld.typepad.com/crossfit_one_world/2013/07/the-july-one-worldwide-challenge-and-proanox-masters-challenge.html
Justin Riley
For the record, I dread FGB more than Hope.
Angela
I’ll do snatches and thrusters over wall balls and rowing any day!