Workout of the Day
Whitten
5 rounds for time:
22 kb swings 32/24
22 box jumps 24″/20″
Block run
22 burpees
22 wallballs 20/14 to 10′ line
Time cap: 45mins.
This is a Hero WOD, these were designed to commemorate the efforts servicemen who lost their lives in active service but were also CrossFitters. The majority are based on American service personnel but there are a number of European equivalents. These workouts are intended to be extremely demanding so that the efforts of the athlete pay homage to the sacrifice made.
2012 times of famous CrossFitters:
Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22,Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).
Thursday – 19.15 – There is weightlifting as well as the WOD. IF you wish to join the weightlifting class, it costs just £3 and is taught by Colette, there is no minimum requirement of experience or fitness to partake or benefit from this class. It lasts an hour. Get involved.
Friday – Ellie Dubois will be teaching handstands and hand balancing. Ellie has spent two years at a professional circus school acquiring the skills and knowledge base required to teach individuals of any level of base knowledge and experience, how to progress their ability to support weight overhead and to achieve an inverted gymnastic position. This is THE golden opportunity to work on a common area of weakness, regardless of your previous experience.