“Kel…”

So Happy With Day “1”!!!

Some Of You Wanted To Kill Me… That’s Fine… I’m A Marine… I’m Used To People Wanting To Kill Me…

But At Least I Kept You True To Your Reps… And At Least Everyone Got A Long Overdue Hug!!!

I Love How Everyone Thought They Were In Trouble!!! LOL…

Day “2”…

Same Rules Apply…

I Catch You Half Assin’ Reps… You’ll Start Over…

Happy New Year!!!

ALSO!!!

This Saturday Was Supposed To Be The Granite Games Competition… We Had 1 Team Competing Consisting Of Eric… Mike… & Roly… Plan Was To Cancel The Saturday Sweat Sesh & Have Everyone Head Out To CrossFit Riverside To Support & Represent… Well… I’m Not Sure What Happened… But They Cancelled It… So… This Saturday’s Sweat Sesh Is Back On!!!

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ALRIGHT… HERE WE GO!!!

MetCon…

***Step Ups… Rx’d: M-24″/F-20″ With No Push Off From Your Hands/Arms…***

***MedBall Cleans… Rx’d… I Would Say… M-20lbs/F-14lbs… But… We Have A Whole Bunch Of New Slam Balls… Just Sayin’…***

***Time Cap… The Class Hour!!! I Performed This WOD Monday… With My Warm Up… The MetCon (20:08 Using 24″/30lbs Slam Ball)… And The Strength (40 Reps @ 75lbs…) I Was Able To Finish Well Underneath An Hour… Once Your Done With The MetCon… START THE STRENGTH!!!***

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“Kel…”

For Time:

200 Meter Run

15 Same Side Leg Step Ups

15 MedBall Cleans Or MedBall Front Squats

(Depending On Your MOD For Air Squats On Monday… You Might Perform MB Front Squats…)

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400 Meter Run

30 Alternating Legs Step Ups

30 MedBall Cleans Or MedBall Front Squats

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400 Meter Run

30 Alternating Legs Step Ups

30 MedBall Cleans Or MedBall Front Squats

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200 Meter Run

15 Same Side Leg Step Ups

15 MedBall Cleans Or MedBall Front Squats… TIME!!!

Strength…

Strict (Shoulder) Press

3,000lbs

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3…2…1…GO!!!

Mando

1.7.2019 WOD & Scores…