August 24, 2016

23
Aug

August 24, 2016

Respect 

Sorry for the nagging, but looks like we need a reminder…

PLEASE put your equipment away (bars, bands, boxes, etc.) and wipe down your sweat (off bikes, bars, mats, etc.). With the busy classes that have multiple heats, athletes performing the Structure workouts, etc., it’s gotten really bad. So, treat the gym like you’d like your own property to be treated. THANK YOU!

CrossFit

Diane

Workout of the Day
:05
“Jackie”
For time:
1000 meter row
50 Thrusters 45/35
30 Pull-ups
heats of 10, 12 minute cap

rest 12 minutes

:29
“Diane”
21-15-9 reps, for time:
Deadlift 225/155; M55+ 185/215
Handstand push-ups
12 minute cap

:45
Mobility:
2 sets:
1:00 each side twisted cross
twisted cross
1:00 passive bar hang
:30 seconds 3 way hamstring stretch
1:00 saddle stretch
Saddle all the way-2

Post your scores to the Whiteboard.