WOD
5 Rounds for Time of:
400 Meter Run
15 Dead Lifts (M:185 F:135)
15 Toes to Bar
Post times to comments
Gold:
5 Rounds
400 Meter Run
15 Dead Lifts (M:155 F:105)
15 Toes to Bar Attempts
Silver:
4 Rounds
400 Meter Run
15 Dead Lifts (M: 135 F: 95)
15 Knee Tucks
Bronze:
4 Rounds
200 Meter Run
10 Dead Lifts (scale as needed)
10 Knee Tucks
Warm up:
Group Jog with various different movements at random intervals
Mobility or Skill Work
Skill:
Toes to Bar
Grace” – CrossFit Kids – video [wmv] [mov]
“Coaching Points for Lifting Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
Did a home WOD today with intent of bettering the jumprope. 10 min AMRAP single unders with 5 burpees on the minute everyminute. I’m not pleased with 304.
19:41 silver with gold weight on the DL’s…also had a good time at the anniversary party and the kids had a blast…its official… my 3year old daughter is better at burpees than I am! Congrats CFI on two years ! That is quite an accomplishment in todays economy..just proves how awesome you guys are!
Recipe for blueberry things
8 dates pitted
2 cup walnuts
1 cup macadamia nuts
4 tablespoons coconut oil
1 cup blueberries
Dates in food processor 30 sec
Add nuts 1coconut min
with processor still running….drizzle coconut oil
scrape batter in bowl & add blueberries
Shape….roll in coconut or sesame seeds if desired
Chill
Eat
Great time, thanks for putting on these kind of events
*add nuts 1 minute not 1 coconut minute????
I prefer do mine in coconut minutes
Let’s define a coconut minute…..
Those were great. Forever known as Blueberry Things.
Glad to hear the party went well today. I’m sorry I had to miss it. Sounds like it was a good one!
Hailey’s deer everything rocked.