Everyone in this picture gets an extra round added to their score for working out at 6:30 am!

Great job on Cindy yesterday! It’s so simple–just pull ups, push ups, and squats–and you don’t have to do very many of them during each round either. How hard can it be? I think just about all of us have learned our lesson with that statement. Missy got a PR with 16 rnds + 7 push ups Rx, Shondra and Lee both did the WOD as Rx’d, Mary got her first double under, but the performance of the day goes to Tyler who came in completely new to CrossFit and did 18 rnds as Rx’d…plus he doesn’t kip his pull ups. I also have to give a shout out to Jenn who maintained a rockin’ steady pace throughout the whole WOD and Jodi who had an awesome sprint to the end and finished her last round in just shy of a minute! STRONG WORK EVERYONE!!!

Now we have the next in our “Fight Gone..” series. If you haven’t been talking up Fight Gone Bad to anyone–DO IT! Anything helps – printing for promo materials, bottled water for the competitors, hand knitted pot holders made by some old lady down at the nursing home…ok, maybe not pot holder…unless they’re hand knitted.  Let’s make this even a huge success: tell your freinds, bring your neighbors, post something on the bulletin board at work, or just tweet it!

WOD

Fight Gone Heavy

1 min each station

1 min rest between rounds

3 rounds

score is total reps

1 – Deadlift 185/295

2 – HSPU

3 – Hang Power Clean 105/185

4 – Muscle Up / Dead Hang Pull Up

5 – KB shoulder to overhead 35/55