Friday 8/29/2014 CrossFit Workout of the day
Warm up
8 mins
5 Inch Worms
10 Wall Balls
5 Spider-Man stretches
10 DL (empty BB)
10 Supermans (5 sec hold)
Strength/Skill
RDL’s
5-5-5-5-5
Superset with
10 Alt weighted Lunges
Training
“Karenmania”
For time
150 Wall Balls (20/14)
90 Double Unders
3 DL EMOM (185/130)
There is an 17 Min Time Cap
Scale options
Scale # of reps
Scale weight on ball
Sub double Unders with 180 singles
Scale weight on DL’s
This workout is dedicated to Katen Slotsky as she looks to move to Portland. We will miss our very own chalk monster on the westside. More chalk for everyone. YAAAAY! Good luck from your EVF Family Karen.
2014 08 28
Going to miss Karen lots!! Fun WOD in strength got up to 105 , did singles in the WOD ( poor Knee still sad) and finished at 12:54 stayed at 105 for DL during WOD.