GSX Crossfit: 2009-02-22

Free Saturday Class

"Don't Drop The Baby"

40 Sumo Dead Lift High Pulls
50 Pull-Ups
60 Push-Ups
400m run with baby

1 pood Kettlebell (women )
1.5 pood Kettlebell (men)

Friday Feb 27

5 rounds

5 Back Squats (Heavy)
10 24” Box Jumps

Congrats, Manton

Congratulations Manton on winning the first Member WOD Contest. We will unleash his creation on the CrossFit Class Wednesday, March the 4th.

Stay tuned, it's one you don't want to miss.

Member WOD Contest

Member WOD Contest closes today at 5pm sharp. The winning WOD will be performed next Wednesday for all classes. Great submissions so far guys. Keep it up.

Thursday Feb 26

2 rounds

20 Press
30 Hollow Rocks
20 Dips
30 Supermans

Oly Cert, 6 Spots Left

There are six spots open for the Oly Cert at GSX next month.

Contact customerservice@crossfit.com to secure your spot.

Wednesday Feb 25

14 people at the 0600 class, awesome

4 rounds

250 Rope Skips
50 Sit-Ups
50 Supermans

It's on. Email me a workout you put together, and tell me why you chose what you did. Best WOD will be posted next week for the classes to run. Custom, no named benchmarks.

Heavy, light, box-jumps, Kettlebells, running, rowing, anything. No holds barred.

Mix and match, single-modality, couplets, or triplets. Just tell me your thought process.

Do not post to comments, I want the winning WOD to be a surprise.

Contest closes Thursday.

miked@gsxathletics.com

Tuesday Feb 24

Raif, 5000lbs overhead sub 2min (twice)

Raif's Paw Pads...aren't they cute!

4 rounds

500m Row or Run 400m
50 Squats
10 Pull-Ups

Men = 5000lbs
Women = 2500lbs

Number of pounds overhead in any lift and rep scheme you wish.

Example = 50 x 100lb Thrusters

Get creative. Go fast, or go heavy. Just get the weight overhead.