WOD - Saturday 11.22.2014

I'm still recovering from Friday Night Lights. Are you kidding me, that was awesome! For those of you who came, thank you. Without all of you, that energy just doesn't exist. For those of you who couldn't make it, we look forward to having you with us next time. Hearing the new PR Bell ring all night was easily my favorite part of the night. All of your coaches knew what a success this event would be and they are the ones who asked for it, they are the ones who deserve the credit for Friday Night. CrossFit King of Island Park is an amazing community that I'm honored to be a part of. Thank you.

In all of the excitement I forgot to take a photo of the board from today. Sorry. Trust me, the scores were great, you all won.

Endurance

Warm-Up

10 Air Squats

10  Pushups

10 Situps

10 Inch Worms

20 Mountain Climbers

 

WOD

Cindy with a twist

20 Minute AMRAP

5 Pull-Ups

10 Pushups

15 Air Squats

*Every Minute on the Minute 10 KB Swings (53/35)

 

Accessory Work

100 Doubles/Double attempts

Accumulate 3 Minutes Static Dip Hold

 

Olympic Lifting

Whatever coach Joe says!

Suggested Olympic Lifting for Open Gym

The Flex on the Beach Complex 

Clean anyhow

Hang Clean Anyhow

Front Squat

*Give yourself 20 minutes