Monday, July 2, 2012

July 2, 2012

NOTICE: THERE IS ONLY ONE WOD ON WEDNESDAY, JULY 4TH, AT 9AM. THIS WILL BE A FREE WOD, OPEN TO THE PUBLIC. IT DOESN'T MATTER IF YOU CURRENTLY CROSSFIT SOMEWHERE ELSE,  YOU'RE A FORMER SEACITY MEMBER, OR HAVE NEVER DONE CROSSFIT ANYWHERE AND JUST WANT TO TRY IT. THIS IS A ONE DAY ONLY OPPORTUNITY.

Strength: 
Squat 3,3,3
80, 85, 90%

Buy-in:
5 man-makers 20#/40#
40 kettlebell snatches (20 left, 20 right) 53#/35#

WOD:
 Tabata workout
3 min slamball
3 min situps
3 min pushups

Tabata protocol as you may know is 20 seconds of work followed by 10 seconds of rest. Given 3 minutes this amounts to 6 intervals. Do as many reps as possible in each interval. The sum of the lowest intervals of each exercise is your score. Capiche?


Today's Results 

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