This community does not judge you by what you look like, what kind of car you drive, or how much money you make. What matters here is your heart and soul, and the energy you bring with you everyday.
Thanks everybody for bring your heart and soul as well as your energy to the competition this past Saturday. The Throwdown was a success in every sense of the word. For everyone of us it was a new experience and a big challenge. Tami and I are so proud of all the competitors and all those who helped along the way. From start to finish the Stand Firm CrossFitters stepped up big time. Our hope is that each of you grew a little stronger as a result. We are proud to be part of the Stand Firm Community.
Warm Up: Jog the Box 4 Min, 2 rounds of 15 Medball Clean, 16 Shoulder Touches, 10 Groiners. Stretch
Strength: Squat Clean / Push Jerk Combo 5/5 4/4 4/4 3/3 This is for quality, remember it’s mechanics, consistency, intensity.
WOD: Just Practicing
In teams of 6 Complete for time:
50 Ground to Overhead 135/95
15 Muscle Up/Jumping Muscle up
150 Wallball 20/14
You must complete each movement before moving on,
but you can break up the movements among the team as you wish.
Icing: Rope Climbing Skill Work