Warm-up +pistols
WOD
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
Crossfit Endurance:
3+ Hours before or After gym wod choose ONE of The Following Sports:All sports do: 30:20 x 8 rounds, (30 seconds on 20 seconds off,) all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed! If you don't have a treadmill find a track or open road.
C2:Row 30:20x8
June 12-Orem Firefighters 5K race.June 2oth- P.G. Strawberry Days 5K race.
9 comments:
Here we go again... Jason been sippin' on a little too much of "Grandpa's cough syrup". If you know what I mean. I can barely stretch my arms over my head and now I have to do muscle ups... after burpees?!?!
Maybe Natalie needs to make sure Jason is feeling ok. I'm not sayin'... I'm just sayin'...
Wade
Suck it up, buttercup. Muahahaha! Awesome you signed up for the Level one cert Wade!
I ran in to the gym tonight after my son's Birthday party full of sugar (I'm not sayin), but I noticed a lot of you signed up for the Orem 5K and PG 5k....GREAT! It's going to be a lot of fun to run together and cheer each other on. I know this is a first 5k for some of you and I'm really proud of you for signing up. With Crossfit, you CAN do anything!
P.S. Register for the Orem 5k before June 1 and it's only $15
Can anyone tell me about the Pleasant Grove Fire station breakfast this Saturday? Is it free? What time is it?
Thanks!
The PG breakfast is $5 per plate (an awesome deal for a great cause!). They start early, I think around 7am. There was an article in the Daily Herald a couple of days ago, here is a copy:
The Pleasant Grove firefighters are celebrating the 50th anniversary of the “Fireman’s Breakfast” on Saturday from 6 to 11 a.m. at the fire station, 100 E. 100 South. All tickets are $5 and are available at the station or at the door the morning of the breakfast. The fundraiser as become a community tradition where thousands turn out to support their fire department and to enjoy one another’s company as well as the ham, hashbrowns, eggs, pancakes and juice.
Ok Natalie... I'll stop my whinning. I just need to start mentally preparing now for those muscle up.
3... 2... 1... GO!!!
Wade
Remind me what the sub is for muscle ups if you aren't a beast like Wade?
Lee, you can do muscle-ups also. Just start with your knees on the ground and pull yourself up from there. Anyone can do them.
Thanks to Jeanie for staying and seeing us through our wod today,and helping me get into the slingshot each round.
Thanks to you Will for letting me pick your brain on all things mental. I really appreciate it.
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