Thursday 3/6/2014 CrossFit workout of the day
Warm up
In 8 mins
5 Strict pull ups
5 Strict toes to bar
10 Hollow rocks
10 HR Push ups
10 Jump Squats
10 Pass Thru’s (PVC)
Strength/Skill
EMOM for 8 Mins
ODD 5 Strict/Kipping HSPU
Even 20 Double Unders
Training (Met-Con)
In a 20 Min Time cap
“The Dan Show”
500 Meter row buy in
50 Wall Balls (20/14)
50 Pull ups
50 Burpees
50 OH Squats (45/35)
500 Meter row Cash out
Scale options
Scale distance on row
Scale weight on WB
Scale pull ups with a band or sub with ring rows
Scale # of reps
Scale OH Squats w Front Squats
Tomorrow is know as “the Dan show” For those of you who don’t know Dan Strader, he has been one of our key bricks in our great community wall. Very instrumental in our 12:30pm class to making everyone always feel welcomed. Now I believe he is turning 65 but because he is an amazing tri athlete he doesn’t look a day over 50. Happy Bday Dan and thank you for always being such an awesome ambassador for EVF.
I believe he will owe the 12:30 class some awesome birthday dolphin burpees 🙂
2014 03 05
Got through 27 burpees. Today was my first time doing pull ups in a WOD. Got 20 with a green and a blue band (though most would probably have been no-repped) before switching to ring rows. It’s a start!
Daniel I was so happy and proud of you this morning!!!! Kicking butt man!
This is AWESOME! Can’t believe I missed this! Great job Daniel. That’s two achievements in less than a week! Be very proud of that brother.
I second that! Everyone needs to make sure they appreciate their achievements along the way, and remember how far you’ve come.
Jeff, happy 2 years!
Thanks Kim! Yes 2 years to the day. From a grizzled old veteran, I stand here before you and say that burpees never get easier.
Nice Work Daniel!!! Gonna get after this one tonight at 530
Great work Daniel. Keep it up!
Still trying to catch my breath from this mornings burner. 19:22RX.
Thanks everyone! On to 14.2!