17.4 is in the books for most of us. A few still need to do it today. FRIDAY NIGHT LIGHTS was a great time this past week. Several of the LUR’s CHALLENGE teams really stepped up with their themes. “Easy Does It” was awesome with the Roller Derby look. Thanks to everyone who came in to not only workout but also to judge and help out in any way they could. Tami and I are so thankful for everyone.
This week will conclude the 2017 CrossFit OPEN with 17.5. To celebrate we will have a party after the workouts on Sunday the 26th. We will celebrate the finish of the OPEN and we will present the awards to the Clean Eating Challenge winners. We will have a grill going, Tami and I will provide some chicken and burgers, if you guys will bring other stuff it would be awesome. As always spouses, significant others and friends are very welcome.
A special thanks to everyone who contributed to the Diaper Drive. In all you donated 3,129 diapers and 33 packages of wipes. Tori and Kyle are so thankful to everyone who helped them out.
36 Seconds to go !!!!
Warm-up, (15min): Jog the Box 4 min. w/footwork. 1/2 Tabata KB Swings, Sit-ups, Lunges. Dynamic Stretch
Strength, (15 min.): GHD Situps / DB Push Press
(20+10/men-50#, women-35#)3
WOD: STEEL YARD or JUNK YARD
STEEL YARD
5 Rounds for time:
9 Hang Clean 135/85
9 Bar Facing Burpee
JUNK YARD
7 Rounds for time:
35 Double Unders
5 Clusters 135/85
Icing: Straddle 1 min. Single Leg Straddle 2min. ES.