LADIES NIGHT IS TONIGHT (Friday night) at 6:30 pm! The workout below will not be the ladies night workout. There will be a separate super fun, ladies only workout, specially designed for ladies night! Oh yes it is that serious!
OPEN GYM SUNDAY 10 am to Noon!
If you follow Crossfit you have probably heard about the tragic accident that happened to Kevin Ogar. He was competing last weekend when he dropped the bar on his back and severed his spinal cord. If you want to read more about it, check out this article.
The CrossFit Community has come together to help Kevin with his medical bills because he was uninsured at the time of his accident. It was a freak thing, it is not a flaw with CrossFit it is something could happen when elite level athletes compete in any sport. If you are inspired or touched by the story then click HERE to donate to Kevin’s Recovery. When I wrote this $144,000 has been donated. Their goal is to reach $200,000.
On a lighter note, if you have not tried out the WODify app you are missing out. Just search WODify in the app store. Not only will it have a ton of information on you (only more to come as we record more data) you are also able to like and comment on everyone’s scores throughout the day!
WOD
40 seconds on 20 seconds off x 3 – KB Swings (53/35)
40 Seconds on 20 seconds off x 3- Hand release Push up (53/35)
40 Seconds on 20 seconds off x 3 Calories on the rower
40 Seconds on 20 seconds off x 3 Sit ups
Count your total reps from all 4 stations for your score
Between stations the coach will allow 30 seconds for you to switch then they will restart the clock for the next 3 min bout.
Rest for 3 min then…
50 Burpees for time
*you must touch a target above your reach on the top of each burpee*
Lex working hard