Join us for a frolic through Kunsan at the April Spring 5K starting at 1630!
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Amanda Miller at the ‘09 CrossFit Games
16 July 1985 – 23 April 2010
RIP Amanda
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups*
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
*1 Muscle-up = 3 pull-ups + 3 dips
First CrossFit Certification in Korea!
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Warm-up
Max rep double-unders in 5 min
WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
CrossFit Warm-up x3
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
*Post load and time to comments, go heavy; aim for your 3-5 rep max weight
For time:
What kind of 'Fit' are you?
50 Double-unders
50 sit-ups
3 Knees to Elbows
40 Double-unders
40 sit-ups
6 Knees to Elbows
30 Double-unders
30 sit-ups
9 Knees to Elbows
20 Double-unders
20 sit-ups
12 Knees to Elbows
10 Double-unders
10 Sit-ups
15 Knees to Elbows
CrossFit warm-up x2
AMRAP 10 min
1 Power Clean (70% of your 1 rep max weight)
3 Push Jerks (70% of your 1 rep max)
20 Double-unders (x3 singles)
