Beauty pic…had a drop-in today at Spark CrossFit in Phoenix, AZ – 38C at 9AM
Partner WOD – 20 Rounds – 35min
200m Run – hardest part in the heat on black asphalt
8 Snatches – 75#
6 Burpee over Bar – did 3 for last 3 rounds
4 full rounds before overheating
3 rounds with 3 burpees
+ 200m run
Melanie
Well today was a super fun day of fitness!
In OG today a group of us decided to do a rucking version of the Deck of Death..
30 minute cap
Hearts – 8 counts
Diamonds – Flutterkicks (4 count)
Spades – Ruck swings
Clubs – Step ups
Aces – Dumpster Run
Jokers – Shrimpies and share a pun
Jeana, Tara, Roxanne and Kevin joined me.. Kim and Amanda did their own versions… Kevin actually finished the 5 cards in his deck after the time ran out..
I managed Jeana:
64 – 8 counts 17 – Lunges
66 – Ruck swings 34 – Ruck swings
62 – Step ups 40 – Step ups
9 – Flutter kicks 22 – Flutter kicks
3 Dumpster runs 3 – Dumpster runs
I also managed to tell 2 puns!
Thanks guys!
Then super fun 10 am class with coach Ron
Tabata Hammer Strikes
50 Tire Flips
Roxanne and Derek and I flipped the water filled smaller tire..
Beauty pic…had a drop-in today at Spark CrossFit in Phoenix, AZ – 38C at 9AM
Partner WOD – 20 Rounds – 35min
200m Run – hardest part in the heat on black asphalt
8 Snatches – 75#
6 Burpee over Bar – did 3 for last 3 rounds
4 full rounds before overheating
3 rounds with 3 burpees
+ 200m run
Well today was a super fun day of fitness!
In OG today a group of us decided to do a rucking version of the Deck of Death..
30 minute cap
Hearts – 8 counts
Diamonds – Flutterkicks (4 count)
Spades – Ruck swings
Clubs – Step ups
Aces – Dumpster Run
Jokers – Shrimpies and share a pun
Jeana, Tara, Roxanne and Kevin joined me.. Kim and Amanda did their own versions… Kevin actually finished the 5 cards in his deck after the time ran out..
I managed Jeana:
64 – 8 counts 17 – Lunges
66 – Ruck swings 34 – Ruck swings
62 – Step ups 40 – Step ups
9 – Flutter kicks 22 – Flutter kicks
3 Dumpster runs 3 – Dumpster runs
I also managed to tell 2 puns!
Thanks guys!
Then super fun 10 am class with coach Ron
Tabata Hammer Strikes
50 Tire Flips
Roxanne and Derek and I flipped the water filled smaller tire..
OG
Power Clean Practice x3
95-115-135#
Georgia RX
Time > 12:45