Sarah getting some competition in!
Regular - Back squat 3x3
Advanced - Front squat 3x3
Then, for time:
20 Hang cleans (must pass through full squat) (135/95 or 45-55%)
40 Box jumps (20")
15 Hang cleans
30 Box jumps
10 Hang cleans
20 Box jumps
Post WOD - Turkish Get-ups 2-2-2
Post loads and time to comments.
no show coaches. fail. someone owes us burpees
ReplyDeleteWe got in a good workout any way, but no coaches showing up did suck.
ReplyDeleteTo everyone that attended the Friday class, you have my most sincere apologies for wasting your time and efforts this evening. It was completely unacceptable on my part and I would like to do anything I can to make it up to all of you. My e-mail is kurt AT crossfitchicago.com, please think about it and let me know how I can personally make it up to you. Whether it's 100 burpees for time, bring a cooler of water/gatorade/beer to the box, or something financially please let me know (or if you just want to e-mail me to vent your frustrations or yell at me, that's fine too). Once again, I am truly sorry. I promise that this will never happen again.
ReplyDeleteKurt,
ReplyDeleteI wouldn't call t a waste of time at all. we ended up going to a local park and getting in a wod
150 pushups instead of resting 100 yard spirt + 5 box jumps. Post WOD was 3 rounds of max dead hang pull ups.
Finish times ranged from about 11m - 15m. It was a lot of fun to do a tough workout outside on a gorgeous day.
So don't beat yourself up too much. Though coaches showing up is best :)
Impromptu WOD in the park!
ReplyDeleteI'm very glad and proud of you guys that you got a workout in, and judging by how sore people were today it was really good!
ReplyDeleteThe best suggestion so far has been by Robot Tom: Eat three full cakes in one sitting. Maybe we could compromise and do one whole cake followed by some type of WOD? That would be the worst thing I've ever done I think.