Take your Medicine!

We're very happy that Suzanne is one of our newest CrossFit Coaches, and so is she!

Today's WOD:

30 Medicine Ball Clean 20/14 lbs
400m Run
30 Pull-ups
20 Medicine Ball Clean 20/14 lbs
400m Run
20 Strict Pull-up
10 Medicine Ball Clean 20/14 lbs
400m Run
10 L-Sit Pull-up
  
For time.

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Knees to Elbows
  6. Push-up to side plank
  7. Burgener Warm-up
3 rounds of 10-15 reps.

MOD:

L-Sit Pull-up

Post-WOD:

Power Kettlebell Swing 5 minute AMRAP 20/16kg
Roll & Stretch

Morning Crew Results:

David 21:14

Sal 21:14 Scaled Sub Row 500m

John 14:44

Kathy 24:40 Scaled.

Suzanne 22:21Scaled.

Larry 27:35 Scaled.

Afternoon Crew Results:

Liz 19:34 Scaled.

Wayne 21:15 Scaled.

Jose 14:19 

Bill 23:33 Scaled.

Meagan DNF (sick) 

Teresa 23:02

Alexa 29:03 Scaled.

Kevin 21:26 Sub 500m row.

Trey 20:58 Sub 500m row.

Eric 24:09 Scaled Sub 500m row.

Catherine 24:09 Scaled Sub 500m row.

Amanda 24:19 Scaled Sub 500m row.

Holden 21:25 Sub 500m row.