Squat clean (Work up to 50% of max)
5-5-5-5
WOD: 15 minute time limit
25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups
(Main site WOD)
Viking Crossfit T-shirts and sweatshirts are still available. There is a small selection of kids shirts too. Come get yours!
We will announce the winners of the Zone challenge this week. We had a lot of you lose several pounds and inches, keep it up....swimsuit season is coming up!
Click here for this week's schedule. (Note the Saturday class is at 0800 this week.)
Great job to Erick this past weekend at the sectionals!
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8 comments:
Erick is will be there tomorrow at 6 am. He should be there all week. He also placed 37th at sectionals. Way to go Erick!!!
Sorry, there was a couple of last minute changes to the schedule. There IS a 6am class tomorrow (monday) and Thursday will be the rest day for that class time. Train hard.
We will announce the winners of the Zone challenge this week. Sorry about the earlier post of still needing to weigh in. If you didn't weigh in last week it is too late. Some of you may have weighed in last week and it may have got entered in your own personal folder, but did not get recorded in the Zone challenge folder, if so please email me asap so you can still be entered for the prize. (Steve said he thinks some of you didn't get entered into the trainer's folder last Monday).
I am proud to say I got my pullups today. Now I can sleep more sound. I have been thinking about them so much lately I dream about them everynight. I guess that's when you know you do to much crossfit. I also dreamed about today's wod last night. I must be going crazy or something
amen!
Congrats on your pull-ups!! But as far as thinking about it... That is the way I have felt. I have caught some kind of stomach bug. So I did not want to go to gym and pass it. But then I wanted to do this WOD really bad after reading it last night. So I called Mel and 20 minutes later in her living room doing this WOD, minus pullups. I could not imagine doing pullups to. Holy cow! But after putting this on Facebook and looks like there is at least 4 of us Vikings that have some sort of sickness. So hopefully everyone gets better soon. We have to train for 5k's and things. Natalie, I have only lost inches and maybe just a couple of pounds. I thought I recorded them several weeks ago. But yeah did not get them in last week. I know they are written in my book. :) Good Luck on this WOD today everyone! I know everyone will ROCK it! Woot! Woot!
Think I caught site of Erick in the background on this video from the sectionals. Hat gave it away.
http://media.crossfit.com/cf-video/Games2010_UTahWod.mov
Just finished this workout at home. Only got through the 50's before I ran out of time.
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