WOD - 11.16.2014

Kait, Julia, Andrew, and Baxt all competed at the Epic Showdown today out east. Kait swept every single event including the final on her way to first place.  Baxt took 26th in the Rx division against the youngins, while Julia and Andrew took 11th and third in scaled respectively. Not pictured is Ed who kicked ass at the Wodfather Masters competition today as well.

Your accomplishments at events like the ones our athletes competed at today are even more important to us than CrossFit Regionals or The Games, so going forward we are going to get behind you guys when you choose to compete. We are going to select four events per year to support as a gym. When you guys compete, your coaches and community will be there to support you. We can't wait.

CrossFit Makes you attractive. Being attractive makes you more likely to get pregnant. Proof... these are three of our beautiful future mamas from today, we have 2 more not pictured.

CrossFit Makes you attractive. Being attractive makes you more likely to get pregnant. Proof... these are three of our beautiful future mamas from today, we have 2 more not pictured.

Warm-up

10 Reps Each (Alternating) Partner Over Burpees

10 Situps (no ab mat)

10 Walking High Kicks Each leg

10 Air squats 

 

WOD

20 minute AMRAP - In Pairs

While one partner runs 400 meters the other performs:

10 Wall Balls (20/14)

15 Lateral Jumps over the ball

20 KB Swings 53/35

25 Doubles 

****Pick up where your partner left off when you get back from the run

 

Accessory Work

30 Seconds on 30 Seconds off x3 Handstand hold (sub with standing KB hold over head)

1K Row (talking pace)