Wednesday March 23, 2016

HAPPY 92nd BIRTHDAY DON!!

Don

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Today’s workout is a salute to Don McKenney! He has been training with Julia for 9 years and has been with CrossFit Julia since the first day we opened the doors.  The workout today is a combination of the movements he likes the most and the movements he likes the least.  As you are completing this workout, remind yourself that Don is the living representation of the long term goal of CrossFit.  To be uncommonly good at common things; to be independent at 90+ years old, to be willing to try new things, and to never lose your sense of adventure. 3 cheers for Don!

Level 2 WOD:

“92 Salute”
AMRAP in 9 minutes:
9 Calorie Row
2 Burpees
9 Ball Slams (30,20)
2 Burpees
then…
complete 92 sit-ups
then… AMRAP in 9 minutes:
9 Chest To Bar Pull-ups
2 Burpees
9 Deadlifts (205, 145)
2 Burpees

**You will begin your sit-ups at the 9 minute mark. As soon you you complete your sit-ups, your second 9 minute AMRAP starts. Your score will be a total time to completion PLUS the total number of reps completed from both the 9 minute AMRAPs (DO NOT INCLUDE THE SIT-UPS IN YOUR SCORE)

 

Level 1 WOD:

“92 Salute”
AMRAP in 9 minutes:
9 Calorie Row
2 Burpees
9 Ball Slams (30,20)
2 Burpees
then…
complete 92 sit-ups
then… AMRAP in 9 minutes:
9 Ring Rows
2 Burpees
9 Deadlifts (155, 105)
2 Burpees

**You will begin your sit-ups at the 9 minute mark. As soon you you complete your sit-ups, your second 9 minute AMRAP starts. Your score will be a total time to completion PLUS the total number of reps completed from both the 9 minute AMRAPs (DO NOT INCLUDE THE SIT-UPS IN YOUR SCORE)

 

POST WOD FUN: TEACH AN OLD DOG NEW TRICKS
**Pick one skill that you have been wanting to learn or improve. Spend 10 minutes working on it and getting the first steps to work on so that this new trick can become an old trick.

Level 2 MODs:

MOD 1: Chin Over Pull-ups, DL (185,125)

 

Level 1 MODS:

MOD 1: DL (135,95)

MOD 2: DL (115,75)

MOD 3: DL (95,65)