Cashew Cheese and Pomegranate Filled Acorn Squash
“My Life is My Message”
― Mahatma Gandhi
Mobility WOD 151
The holy grail of hip mobility for the high glute/internal rotation.
*In teams of two complete:
100 Kettlebell Swings 53/35
30 Toes to Bar
10 Snatches (any style) 155/105#
30 Toes to Bar
100 Partner Wall Balls 20/14#
For time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
“Friendship is everything. Friendship is more than talent. It is more than the government. It is almost the equal of family.- Don Corleone”
― Mario Puzo, The Godfather
Mobility WOD 94
Split between partners, one must be holding the KBs for work to count
Kettle bell weights 53/70
Start with 400m run together.
80 Push ups
60 Box Jumps (24/20) – partner holding KBs
40 (each) Goblet Squats – each partner has one KB
30 (each) Walking Lunges with KB
20 (each) KB Swings
400m Farmer Carry – partners each carry 2 KBs (1 at a time)
“Do what you can, with what you have, where you are.”
― Theodore Roosevelt
Josh gets a new Snatch PR of 275lbs!!!
In teams of 2
100 WallBalls -20/14#
100 Chest To Bar Pullups
100 Pistols (Alternating legs)
100 Power Snatches (65/53)
“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar
Mobility WOD 33
RECIPE OF THE DAY: Honey Garlic Chicken Wings
7-4-13 9:30 AM ONLY – OPEN GYM after WOD until…??? Noonish…
All other classes are cancelled for Independance Day
4th of July 2013
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead
Episode 25: Heel Cords of a Cheetah, Achilles Well Being
In teams of 2
20 Wallball (20/14)
20 Box Jumps (30/24)
Rest 1 min
““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln
Continuing with the mobility WOD…Learn about how to take care of your body!