Oct 12
23
Dr. Furgason working on his Gangnam Style moves during the rest portion of his workout.
Wednesday’s WOD
Skill:
Hollow Rocks!
Met-con:
With a partner go for time:
- 1000 m run
- 100 grasshoppers / ring hold
- 100 squat box jumps (20/16″) / Mid-thigh hold (95/65 lbs)
- 1000 m row
Partners complete the run and row in intervals of 250 meters. One person rests while the other runs or rows. Teams can choose how they divvy up the grasshopper and squat box jump reps. While one person does grasshoppers, the other must be holding the top of a ring dip. While one person does squat box jumps, the other person holds the mid-thigh position of a standard clean.
Notes and Announcements
- Next week, Tuesday October 30th, is the start of Sharon Musgrove’s GrEAT Feast Paleo Meal delivery service. Visit her website at greatfeast.org. Check out her menu and order a meal. She’ll deliver it to the Box and put it in our GrEAT Feast cooler with your name on it. Plan out your week of healthy eating and buy youself a pre-made, clean and healthy lunch or dinner. Many of these meals are big enough for 2 portions. Try it out and see what you think! For more info, please check out her website.
- We’re one week away from Halloween! Next Wednesday is a special Halloween Day at CrossFit Intensify. Put on your Halloween costume and join us for a super fun Halloween WOD (it’s a tradition!). Do the workout in costume if you can! We’ll post pictures of the Best Costumes from throughout the day in Intense Friends. You guys will vote on the best via your FB likes. Then we’ll reward the person with the Best Costume a very special prize this year: a brand new pair of Olympic Lifting Shoes (or something of equal value).
Back Squat, Burpee, Jumping Lunge, Double Under, Shuttle
