Summer Crush Games August 18-19, Miami
Male/ female individual, scaled, and same sex teams of 3! Who wants in?
Rhabdo. What is it? What to watch out for and best prevention. Eat well, drink well, sleep well. Know when you’re overtraining avoid alcohol.
15 min Split snatch work (75-85%)
then:
4 rft
100m sprint
10 KB snatch per arm (35/55)
Killing the fat man episode 9 WOW!
Crisa Laurette coaching the EOB Kids. Kids ages 6-16 Tuesday and Thursday evenings 5pm. Bring the kiddos by for fun fitness!
3 rnds
100m sprint
10 deadlifts (135/185)
20 KB swings
30 squats
rest 3 mins in between rounds
The challenge begins! 30 days of super clean eating!
WOD:
Challenge Baselines
30 mins to find 1 rm back squat
then 1K row for time
Paleo Resources for the challenge
In order to be eligible for the prizes you must attend the kick off meeting Wednesday May 9 @ 7 pm
WOD:
3 rft
50 vertical KB swings (55/35)
30 toes to bar
15 perfect push ups
Jen’s Gone Paleo- MKs favorite paleo site
caption?
20 min Heavy Thruster work, find 1 rm
“Fran”
21-15-9
thruster (95/65)
pull up
The Whole 30 – An outline of the paleo challenge EOB will follow
Robb Wolf explains the basics of the Paleo Solution
WOD: Final Regionals team WOD
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70-pound dumbbell carry
2 Muscle-ups
Molly Tuman of Raw CrossFit, you all know her amazing sister, Katie Crowe. Rockin some EOB mojo with her wrist wraps. Good Luck, Team RAW!
ABC News reports on The Paleo Diet with Robb Wolf
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Dee Akers mastering the kipping HSPU
Killing the Fat Man episode 1
CrossFit is for everyone. Universally scaleable. How has CrossFit changed your life?
For time, complete:
50 back squats (135/95)
40 pull ups
30 shoulder to overhead (135/95)
50 front squats (95/65)
40 pull ups
30 shoulder to overhead (95/65)
50 OHS (65/45)
40 pull ups
30 shoulder to overhead (65/45)
22 min time cap
Bob Harper of “The Biggest Loser” talks CrossFit for the non athlete
Regionals WOD
for time, complete:
row 2k
50 pistols
30 hang cleans (225/135)
Jessica Denney of CrossFit Atlanta 175# snatch
Today’s WOD… 1 rm snatch
