2 Rounds:
400 meter run
10 Hang power snatches (70% of max)
20 Double-unders
30 Back extensions
40 Sit-ups
~All workout's are scaled to each individual's skill level~
Click here to sign up for the Firefighter's Fun Run 5k. It's this Saturday, June 13. You can sign up the day of the race too. There is usually a firetruck parked where the race begins. Let's all meet by the truck before the race in our Viking Crossfit T-shirts. You can ALL do this! BTW..this is going to be our wod for Saturday anyway. So you might as well plan on coming :)
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10 comments:
Hey that is my sexcy Fireman!!! hee hee ;)
I'm going to be 100% honest...
I will feel like a cotton headed ninney muggins if I just walk the 5k, but I REALLY want to participate! Especially since we are going to sport crossfit tshirts! I am going to work on running this week so I can at least run the last mile if possible.
How and when do I get a t-shirt?
Sarah
Some day Will, I will be a Bad A$$ like you!!! Look at that perfect form......wow mandy you are so lucky!!!! :)
Kudos to Jason too, for some of these past workouts he had dreamed up. Todays and yesterdays were dang tough. I hate when I come in and look at the work out and think: Man that should be another round, or I should be doing more weight then that. Then I do the work out and I REALLY wish it was less reps/weight!!!
But for some unknown reason I keep coming back for the punishment. I'm either an idiot or addicted to the pain. I love crossfit, thanks to all the instructors, and fellow crossfitters that keep us going.
Sarah- I have had a shirt for you in my car for a month now and keep forgetting to tell you about it! So I have my last Medium Kool-aid shirt or there are some red and green ones at the gym. PLEASE COME RUN Saturday it will be great! Who cares if you walk/run, jog, crawl, just come everyone! WE will all be there to cheer each other on. And when you do it again next year you will see that you have improved. Better yet, let's do another 5K end of summer or early fall and make a goal to improve our own times. LETS DO THIS! So happy you're in Sarah, make sure your Dr. is ok with it. :)
Anonymous- I heard you guys did great this am. I am with you on the wods, sometimes they look easy on the board, then when you finish your toast. I think our programming has been really great the past few months, and we the trainer's have noticed the difference it has been making in all of you. The intensity is there and you are all making great gains. YOU GUYS ARE THE BEST! Thanks for keep coming back. It's comments like yours that keep us going as well. :)
It was a brutal WOD for sure. I felt like puking but held it in. I will be unable to go this saturday, have a prenatal class with the wife. :(
Hey Natalie-
For sure I want the medium kool-aid shirt...I will fit into it eventually!! I will have to grab a larger size at the gym to fit my buddah belly :)
I'll cruise by and get them when I can. Thanks!
Sarah
Hey Natalie-
I would like to try running the 5k with all you guys! Sounds hard but fun! What do I need to do to go?
~DEZ
Whoohoo Dez is in too! You can either click on the link today and sign up early, (I think it is $15 and then $20 the day of the race) or you can sign up the day of the race. (You may get a discount for being married to an Orem police officer too :) ) I'm planning on going early and signing up the day of the race. So glad you're going to run with us! You get a T-shirt from Orem city too when you run everyone.
Rockey- that is a good enough excuse. :)
So far it's me, Dez, Sarah, Mandy, and Brett. Who else is in????
I am missing crossfit and it has only been one day! I can't make it in the afternoons so I am bummed that I can't go till Thursday morning. I am so soar from yesterday's wod, the burpees and jumping pull ups. Through out the day, my soarness just keeps getting worse and that's with me walking around the warehouse all day long. Got to love it!
Have fun running/walking the 5k. Unfortunately I'm flying out that morning to go to cali otherwise I would have been there, ok I'm lying. I hate running but have a great time and good luck!
Today was a brutal yet fun WOD. I agree with Dez it was like you could not catch your breath. Which Jason says is a good thing. :) I was very frustrated with the running. I feel like no matter how much I practice or try with it, it is not getting any better. The rest I feel like I flew through and kept a good rhythm. But the running killed it. Lost all time there. Anyway did 35# snatches. I only tried them once before in January using 25#. I would like to work on them more. I did 60 single jump ropes. My time was frustrating....16:35 Natalie your time was smokin! Everyone did sooo good tonight. Wills running was amazing! Kevin, Lyndsy, and Melanie really pushed hard. Way to go everyone on this WOD today. Woop! Woop!
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