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24 Feb
by: Published in WODs

Skill: Double Unders

Warm Up: Flight Simulator (only the way down)

WOD L1: 5 rounds for time:

50 Double Unders
15 Push Press (85/55)
10 Over the Box Jumps (24/20)

1 minute rest

WOD L2: 5 rounds for time:

50 Double Unders
15 Push Press (115/75)
10 Over the Box Jumps (30/24)

1 minute rest

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A couple of things on my check list…

  • We now have a camera at Box 1!  If you do not have a picture for mindbody, get it done!  Same goes for those of you who go to Box 2
  • Everyone has an InTouch coach who sends you awesome e-mails full of love and stuff.  Read those e-mails and reply if need be!  We want to know how you are!
  • Sign up for the Opens!!!!!  Perhaps the most important thing you will do all week
  • Time is running out to sign up for the Opens, so make sure you sign up
  • Do this
  • And this

That is all…for now,

CG

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23 Feb
by: Published in WODs

Team WOD L1: 10 rounds for time of:

15 Kettlebell Swings (24/16)
15 Hang Power Clean (95/65)
15 Box Jumps (24/20)

Broken up anyhow.  Only one person can work at a time.  25 minute time limit.

WOD L2:  Wittman:  7 rounds for time:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

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From the Army Times website…

A soldier from Billings was killed by a suicide bomber last weekend while on patrol in Afghanistan, his family said.  The family of Sgt. Jeremiah Wittman, 26, said he died Saturday. The Pentagon had not announced his death as of Tuesday afternoon.  “He told me he was going out on a mission for three days and he would be safe,” his mother, Cynthia Church, told The Billings Gazette on Monday. “He said: ‘Don’t worry, Mom. They don’t scare me. I’m a super soldier.’ ”  Wittman, a member of the 12th Infantry Regiment, was serving his second deployment in the Middle East.  His wife, Karen, and their 3-year-old daughter, Miah, were living in South Carolina with her family while Wittman was deployed. Another daughter, 7-year-old Arieana, lives with her grandmother in Wyoming.  “He only had two months left over there and was so looking forward to coming home and being with his girls,” said Wittman’s aunt, Kari Dvorak.  Robert Wittman said he has a picture of his son with five of his Army buddies, and four of them are now dead.  “He kept calling me every week and saying, ‘I’m still alive. I’m still alive,’ ” Robert Wittman said. “He just kept losing friends.”  Wittman attended elementary and middle school in Billings before moving with his mother to Powell, Wyo., for a time. He graduated from Trapper Creek High in Darby and enlisted in the Army in 2004.  Wittman is also survived by sisters Charity and Jenell.  “He had a huge heart,” Jenell Wittman said. “No matter what, he could always make you laugh or smile.”

RIP hero,

CG

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22 Feb
by: Published in WODs

Team WOD L1: For time:

100 Burpees with EMOTM = 5 Hang Power Snatch (65/45)

and then

200 Double Unders with EMOTM = 5 Front Squats (65/45)

Both teammates have to complete the Hang Power Snatches and Front Squats in order to do the other work (which only one person can do at a time).  30 minute time limit

Team WOD L2: For time:

100 Burpees with EMOTM = 5 Power Snatch (95/65)

and then

500 Double Unders with EMOTM 5 Front Squats (95/65)
Both teammates have to complete the Hang Power Snatches and Front Squats in order to do the other work (which only one person can do at a time).  30 minute time limit

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A lullaby…

There is a story to this workout.  One of the top CrossFitters on the planet was asked to rank his top 10 most difficult WODs.  After coming up with the list, this workout was deemed the most difficult.  The name “The Lullaby” refers to the fact that after the workout is over all you are going to want is a lullaby in order to be put to bed.  Click here for a video of the workout being done alone.  With a team mate this workout will definitely be more accomplishable.  The fact that you are supposed to do Overhead Squats instead of Front Squats will not make this any easier.

So don’t worry about that,

CG

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