Ok, time for a good one! This workout is not for the faint of heart! All the best movements of a CrossFit workout rolled into one!
Warm up: x3 5 burpees, 5 pull-ups, 10 sit-ups
Core work: max toes to bar for 2 minutes
WOD: 4 Rounds for time
10 pull-ups
5 deadlift 205/315
15 DU ( double unders)
Rest 3 minutes and end with an 8oom run
Have a freaking MOTO day all my CFC Peeps!!!
I am looking forward to class today…not only as a coach but as an athlete!!!
Not sure how we missed this one, but from Indy North’s page “Kelly Starrett is coming to Indy North on Sunday, Sept 11 for a Special CrossFit Movement and Mobility Trainer Course! This event has been confirmed and guess what? We are “Taleogating” all day with Ruth’s Chris Steakhouse! Click the banner on the right to register. $299 for the one-day course plus free food all day long! Spots are limited so sign up fast!! Pass it on!”
http://www.regonline.com/builder/site/Default.aspx?EventID=1003580
Anyone interested?
I am thinking about it. I would like to get cert…
I would, but don’t think I can spend $300 on yet another cert so soon after the FMS. I may just show up for the food. Hello! Ruth’s Chris.
what is the single to double ratio for the wod ?
Great lunch time workout today! Awesome turnout! Glad to have Kate join us today! Good job everyone!
Rick, it is 3 to 1.
ratio for the 6:30 class will vary on the jumpees ability. i.e. Sarah Schendel will have a 10:1 ratio.
Sarah! You are not doing DU yet!?
Thanks for calling me out Billy!!! I bought a jump rope I just need to practice!
I know I’m lame : )
glad I am doing 5:30