WOD: “Blake“ 4 rounds: 100 foot OH walking lunge w/ plate (45/35) 30 box jumps (24/20 20 wall balls (20/14) 10 HSPU U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Skillwork: 3×10 alternating box step-ups w/ BB in front rack position * increasing weight each time, working to 10 unbroken as heavy as possible * your score is your heaviest set * your stepping leg must be fully extended before your trailing foot touches the box WOD: 5 rounds: 20 jumping lunges 20 push-ups 20 kb twists (53/35) Cool Down: Rowling game * each person gets 3 rounds to get the rower to stop on 100m * for each 1 meter under or over 100, you get 1 point * your score is the combined score of all 3 rounds * the lowest score of all 3 rounds combined, wins
Our First Annual CrossFit Kids Camp is over. I just want to thank Kallie for the coaching, the parents for signing up the kids, and the kids for working so hard. We finished off camp week on Friday with awards, a WOD, and the final game was “Take the Flag (Water-gun style)”! Check out more pictures on Facebook. We had so much fun and are planning for more of these in the future!