50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Double unders
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John there is not much more we can do for you!! You wanted to get into shape, you got it! You wanted a WOD named after you, you got it! You wanted a new toilet, you got it! The only thing left is to wish you a Happy Birthday! You got it! Happy Birthday and thanks for working so hard everytime you come in. High Intensity all the way!
John we have a ton of photos of you but we feel this is the best!!! You know you have to wear a life vest when your out on the rowers!
Ten rounds for time of:
3 Weighted Pull-ups, 35/15 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 35/15 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Some of you are saying that I cant even do one pull-up. We will scale the WOD so do not worry!
Post time and number of sets to completion.
Come start your Sunday morning off right at CrossFit Inception! At 10am join Deric for Olympic Lifting. His period of instruction on the extremely technical Olympic Lifts is incredible. You will learn all points of performance and become a more efficient lifter. The opportunity to have a trainer of Deric's caliber in your own box is unbelievable!!
Then at 11:30am join Monita for Yoga! Put your body through a bit of detoxification and extensive stretching that will enhance muscle flexibility and recovery. Monita will be tagging out with Katie as Inceptions Yoga instructor. She has an extensive back round in Yoga and we are really excited to have her aboard. Not so excited about loosing Katie as she moves on with Scott to Hawaii. There she will pursue another position, hopefully in a CrossFit Box on the Islands! Katie you have been awesome and much appreciated for piloting Inceptions Yoga program! You will be missed. Thank You!
So if you choose to attend one or the other or both you will for sure increase performance at the weekly WOD's!
Free CrossFit Workout of the Day!
Invitation to all!
Come and get a taste of real fitness!
10AM Members Only Leader Board WOD!
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Here is something new for breakfast