Reminder to all of you who signed up for the Ta-Ta Trot to meet Coach Ari by the registration table at 7:45 tomorrow morning. Dress warm and wear your CF307/Lifetime gear to make sure you represent. Most importantly, have fun for a good cause.
Please make sure that when you are using chalk that you are minimizing the mess and cleaning up after yourselves. People are leaving chunks all around the box and they get crushed and make a rather large mess, which then gets carried to the rest of the gym. I think there is currently more chalk mess on the floor than there is in the actual bucket. So,let's leave it in the bucket, thanks folks!
On a more awesome note, One year ago CrossFit 307 posted it's first wod on the 307 website. Class hadn't officially started yet and so everybody was wodding on their own. We've all come a long way since then and in December we'll be celebrating our first class with some sort of shin-dig!
ANNIVERSARY OF FIRST POSTED WOD: Compare your time to last year if you have it and post to comments.
For time:
Row 500 meters
25 Russian Kettlebell Swings (1.5/1)
25 Pull Ups
25 Push Ups
Row 500 meters
20 Russian Kettlebell Swings (1.5/1)
20 Pull Ups
20 Push Ups
Row 500 meters
15 Russian Kettlebell Swings (1.5/1)
15 Pull Ups
15 Push Ups
Row 500 meters
10 Russian Kettlebell Swings (1.5/1)
10 Pull Ups
10 Push Ups
Row 500 meters
5 Russian Kettlebell Swings (1.5/1)
5 Pull Ups
5 Push Ups
*Make a goal to try to complete all of the sets unbroken! To scale, drop the kettlebell weight, and substitute jumping or banded pull ups.
R.E.C. (Required Extra Credit):
2 minute max sit ups 60 second rest 1 minute max sit ups 30 second rest 30 seconds max sit ups 15 second rest 15 second max sit up
