We train to not SUCK at life. We train to make daily activities easier: carrying 5 grocery bags on one arm: check! Changing a 5gallon water jug at work: check! What are other things we do during the day that you stop and think: thank goodness I CrossFit !?!
WOD
30 cal Row
30 KB swings 24kg/32kg
30 dumbbell squat cleans 35/55#
30 knees to elbows
30 donkey kicks
$ Cash Out $
4 x 50 m band sprints
A few reminders:
Please make sure you are putting equipment away, I am finding things laying around and lucky for whoever left it out, they are missing out on their burpees because I don't know who did it!
If you get bands out for the warm up, put them away when you finish, please.
If you chalk the floor, CLEAN IT UP. This goes for dust, broken chalk, or counting rounds....
Paleo Challenge will begin the beginning of Sept, details will be announced in a few weeks!
I am beginning my thought process for a kid program, do you think any of your kiddos would be interested?
12:09 shitty time, the DB squat cleans crushed me
ReplyDeleteum....remember we don't talk like that miss Angela. Would you ever tell someone else they had a shitty time??? Then why tell yourself that!? YOU DID AWESOME!!!!!!!!!!!!
ReplyDelete15:00 RX. The squat cleans killed my back that I hurt yesterday but I wasnt going to quit!!! Then the band sprints had been dry heaving out back...awesome day!
ReplyDeleteShould have been called Dirty 30!
ReplyDeleteit was pretty dirty!
ReplyDeleteOh - and that comment was Joline... can't log into anything at work! Damnit. :(
ReplyDelete