Skill: Muscle Ups 5xAMRAP
If you can do muscle ups work on linking together multiple reps at a time. If you cannot do a muscle up (yet) work on the transition – from pull to dip.
Wod: 4 rounds for time of:
20 wall balls (20/12)
20 med ball slams (20/12)
20 push ups – advanced peeps must release hands
20 calories on Rower
Does anyone have any graphic design skills they would be willing to put to good use? We are looking to create a new design for our next CFC T-Shirt and we would welcome any assistance in this process. If you or someone you know are willing to contribute their time, please let us know. Also, feel free to post to comments any tag line suggestions for the back of the shirts. If your design or idea is chosen we will declare a day in your honor and reward you with choice meats and cheeses.
*Thanks for all the comments about adding a midday class. We are working on making that a reality.
We’re losing another great member this week, Will is moving to IL for a new job. Wish him Well!
Will gettin some air on his double unders!
Sign me up for the graphic design assistance!
Holy Burning Lungs Batman!
That workout was rough!
Best of luck, Will. Way to keep the 5:30 class motivated for the past couple months.
Great job to the morning folks today – I’m not much of a morning guy, but your energy was addicting.
Crossfit – It’s what Jesus would do. If he worked out.
Friends Don’t Let Friends Squat High
Got Callouses?
3-2-1 Go!
P90what?
Crossfit – Where else could thrusters meet snatches?
If burpees were easy, the would be called bicep curls
Your girl cleans with a broom, mine cleans with iron.
Strength. Conditioning. Community.
Will definitely help with the graphic design!
T shirt slogan ideas that will hopefully inspire better ones:
Unfit or Crossfit
3…2…1…Go!
Body by Crossfit
Real Men Marry Crossfitters
Workouts Unplugged
loving the ideas so far – keep them coming! ryan & sarah – I sent you a msg, let me know what you come up w/.
Carmel CROSSFIT: Kipping the crap out of life
P=W/T. (This is the equation for power: work divided by time)
Paleo+Burpees=Fitness
Kevin those are funny.
You guys are pretty good!
Crossfit – It does the body good
Puke. Cry. Keep Going.
If at first you don’t succeed, try CrossFit
Dip. Shrug. Pull. Repeat.
Sweating Never Looked So Good
Kevin you rock man. Those are great. If Crossfit Carmel doesn’t use them I am gonna throw em on some shirts.
Nice job on the workouts tonight! You guys killed it!
CrossFit Carmel: Look good…..naked!
9/4/10
Strength Day:
Overhead Squat
3-135
3-145
3-155
3-165
3-175
Squat Clean
5-175
5-185
5-195
5-205
5-215 (Didn’t squat very low on last 2 reps)