We have more birthday celebrations. One this week and one next week. Kristy was afraid no one would like her after she suggested her wod, so she asked Nathan to make it “fun”. And he did! Hope you like it. Chris is not concerned with whether you like his wod or not, but it looks pretty fun too.
We also can register now for the Saved by the Barbell event on August 31 at our gym. The link to register is: https://crossfit.btwb.com/savedbythebarbell/register
And be finding your partner for the Rivertown Throwdown competition the weekend before on August 24 at Southeast CrossFit.
Kristy's Birthday WOD: (7-17-80)
Partner "Baton" Relay for time:
A: 20 GHD Sit-ups
10 Tire Flips
30 Wall Balls (20,14)
20 Sledge Hammers
B: 2 Burpees
6 Stationary Lunges
Partner 1 does one movement of A
Partner 2 does all of B
The partners pass the "baton"
Partner 2 does the same movement of A
Partner 1 does all of B
This continues until each partner has completed all of A and done all of B 4 times.
Strength WOD: Shoulder Press
Tabata Something Else for reps:
4 Consecutive Tabatas of:
5 Rounds for time:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14) to 10' 9'
Strength WOD: Deadlift
AMRAP in 30:00
5 Deadlift (275,185)
9 Box Jumps (24,20)
Open Gym from 8-10 am
CrossFit Kids 8:30-9:30