"Mr. Joshua" (click here)
Five rounds for time of:
Run 400 meters
30 Ab mat/Glute-ham sit-ups
250 pound Deadlift, 15 reps
"Mr. Joshua" (click here)
(You will be thankful when this wod is over...)
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
What are you thankful for?.......
For anyone interested in weightlifting
shoes, Jason got a great pair for a good price
at the online store below. Cheapest prices
we have found so far. Here is
Clean and Jerk
Steve has joined the National Guard
is going to be leaving the first of January
for basic training. We are going to have
a send off party for him. We will post
details soon. We will miss you Steve!
Clean & Jerk...[wmv]
*There is now a 6pm class tonight*
Complete as many rounds in 20 minutes as you can of:
It's not to late to sign up and play. We are having a blast!
Come get some!
If you still need to register or pay you can do
that tomorrow before the game. See you there!
Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box Jump, 20" box (Reps)
If you have never done Fight Gone Bad come in
and we will explain how it works....it is fun!
You all might look like Brooke after you finish this wod!
This wod is a lot more fun with a lot of people so I hope we
have a good turnout today. This is a great wod you can
do even if you are new. See you at the gym today!!!!!
Strange how people who suffer together have stronger connections
than those who are most content. –Bob Dylan
Here is a great video of Fight Gone Bad done at Jeannies Beach Crossfit.
I have posted this one before, it's a good one...
Make up day
Kaleb doing great med ball cleans during the
tough affiliate wod. If we never do that wod
again it would be too soon!
Come in today to work on power cleans,
or to make up a wod you may have missed.
Tomorrow we are doing a great group workout,
Don't miss it!
For those of you who haven't watched the video
of the sub 2 minute Fran, here it is. It's Insane...
Fran" 1:53 by Jason "Rhabdo" Kaplan, CrossFit Montclair - video [wmv] [mov]
DECK OF CARDS:
CLUBS: BOX JUMPS
SPADES: PULL UPS
HEARTS: 100M RUN
DIAMONDS: CLEANS (65/45)
JOKER: 500M ROW
ACE: 10 TIRE FLIP
KING: KNEES TO ELBOWS
QUEEN: D.B. SNATCH (5 REPS EACH ARM)
JACK: RINGS PUSH UPS
Post loads to comment.
Everyone did AWESOME yesterday on the affiliate wod!
You all really pushed yourselves. You are all amazing.
Way to represent Viking! I will post results when I get them.
Effort is only effort when it begins to hurt. ~José Ortega y Gassett
Fun video to watch, one of our favorites...
**There is a 6pm class tonight now**
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
"Strong people are harder to kill then weak
people, and more useful in general" -Mark Rippetoe, strength coach
Mandy and Sergio cranking out wall balls
during our Saturday wod. Nice work you two!
Remember how important heavy days are to
progress and get STRONGER!
Tomorrow is our affiliate challenge WOD! All the Utah
Crossfit affiliates will be doing the same wod. We will
turn in everybody's times, subs, and gender and they will be scored to see
who won. We want everyone to try to come in sometime
throughout the day to participate. Let's show 'em how we
do it here at Viking Crossfit!