Thursday, December 24, 2015

Remainder: we are closing today at 1:00 p.m. and we are closed Christmas day. 
Join us on Saturday for a great workout! If you are new to CrossFit, please join us Saturday at 9:00 a.m. for a Free "Trial" workout!!

‘Twas the Night Before CrossFit…

Twas the night before CrossFit and all thru the box
A few athletes were stirring, some in knee socks
They were stretching their hammies and taking good care
in hope that a “PR” soon would be there
The bars were nestled and snug in their racks
While the athletes got ready to squat heavy or snatch
Coach was in her Lulu as I stretched out my bod
We had just settled our brains for a long winter’s WOD
When out in the lot there arose such a clatter
I sprang off my foam roller to see what was the matter
I ran thru the box and flew like a flash
I moved faster than sit-ups giving butt rash
The moon on the breast of the new fallen snow
gave the lustre of mid day to objects below
When what to my wondering eyes should appear
But fully loaded Rogue Sleds pushed by ones we hold dear
With a really ripped driver, he pushed the sled without a hitch
I knew in an instant it must be St. Rich
More rapid than eagles, his partners they came
as he whisked and shouted and called them by name
'Twas the Night Before CrossFit...
Now Bailey, now Spealler, now Panchik and Barto,
Go Julie & Annies both Iceland and Sakamoto
To the top of the rings, watch the muscle ups flow
now dash away, dash away 3-2-1 GO!
And then in a twinkling I heard the clock ping
and bam! they were off, doing their thing
A few had stopped to get their hands chalked
but Rich was so fast the others seemed shocked
He was dressed all in Reebok, his money unspent
It seems nothing is on back order when you have an endorsement
his droll little mouth went upward real nice
his beard looked like something left over from Miami Vice
He spoke not a word but went straight to his work
knocking out burpees and a few clean and jerks
His form was impressive, the WOD a nice match
and when it was over all I could say was “Nice Snatch!”
He sprang to his sled, to the team gave a nod
Right then I got busted as I stared at Annie’s bod
But I heard him exclaim, ‘ere he drove out of sight
“Happy CrossFit to all, and to all a good night!”
Originally posted to JFWodfather – A CrossFit Blog on 17 December 2012   
 Arm/Leg Swings
20 Good Mornings
250m Run
25 Ab-mat Sit-up
250m Row
30 Walking Lunges

You can pick one or do both

Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval.  Competitors  Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

For Time:
Run 800m
Rest 1:00
Run 400m
Rest :30
Run 200m
Rest :30
Run 400m
Rest 1:00
Run 800m
Post total time

1 comment (Add your own)

1. engladtug wrote:
Наконец-то, чтото полезное ?

Sun, February 11, 2018 @ 11:11 PM

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