Barbell Roll Outs
1-arm HS Hold or 1-arm Plank Hold (try it on rings)
Pull Up work
WOD 1: 5 rounds for time of:
12 Ring Rows
8 Sit Ups
WOD 2: For time:
50 Burpee Body Blasters (Pull Up into Toes to Bar)
WOD 3: For time:
30 Burpee Muscle Ups (World Record is 4:10.8)
First competition workout will be released tomorrow.
That is all.
“Hey Bernsie! It’s Clueless SWF writing again. I met a new guy on Tinder and I really like him but there’s one slight problem…every time we go to dinner I have to pay. I guess he has all his money tied up in a Start Up?! He swears he will pay me back so I don’t complain. His profile says he likes puppies so I know he’s a keeper. What do I do?” Signed Clueless SWF.
Ohhhh Clueless SWF, your my favorite. Give the guy one more chance but if it doesn’t work out for you and the Donald Trump of the dating world I’ve got friend named Dave Finn. You can buy him dinner instead.
“Hey Bernsie! I heard a rumor that Ben Affleck owned your gym? Is it true? If it is tell Ben I loved all his movies including Reindeer Games.” signed Gone Girl.
Ben Affleck?! No the handsome guy in the office that owns the gym, his name is Josh Plosker. Reindeer games is an awful movie by the way.
‘Hey Bernsie! Is it rue that you hung out with Mark Wahlberg and and Mila Kunis for an entire night?” Signed Erin Boyer.
What’s up EB. Yes it’s true. I was in line for the premiere of the movie TED, when I was pulled out of line by an member of security and brought straight to VIP. Apparently they thought I was the famous comedian Kevin Hart. 3 hours I think Mila was suspicious so I went to my go to joke….What do you call a computer that sings….A-DELL! Mark Wahlberg laughed so hard he spit his Vodka all over The Funky Bunch. After that we hung, out, popped bottles, and did what A list celebrities do.
-Bern K. Prince
These videos are from one of my favorite movies and is not to be seen in front of children or anyone that is sensitive to content. You have been warned….
Pre WOD: 20 mins to find heaviest load:
1 Power Clean
3 Shoulder to Overhead
WOD 1: 3 rounds for time of:
5 Ground to Overhead at 75% of your Pre WOD weight
10 Hanging Knee Raises
5 Burpees with Plate (45/25)
WOD 2: 3 rounds for time of:
5 Thrusters (at 75% of your Pre WOD weight)
10 Toes to Bar
5 Burpees with plate (45/25)
Internal Throwdown News…
No workouts are actually being released so you can sit back down. But what I would like are some people to volunteer for the event. If you have been to any of our internal throwdowns, you know that they are a ton of fun. However, events like this don’t happen without people like you. If you care to volunteer, here are the details on what is needed:
Judges (who are familiar with CrossFit standard movements and can count up…harder than it sounds)
Judges (who can keep track of the clock)
Volunteers to collect score sheets and organize paperwork
Volunteers to move and help set up equipment
Volunteers who are up for whatever may be needed
There will be a morning shift (8:15 – 12-30) and an afternoon (12:30 – 3:15) shift. You can volunteer for one or for both, its up to you! But like always, the more the merrier,