In teams of two, complete this 30-minute AMRAP:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20#/14#)
Team members will alternate tasks, with only one member working at any one time.
30-DAY PALEO CHALLENGE, Day 14 — LINKS
Paleo is getting popular
Everything but the quack / How to make smoked duck
The secret advice of a vegan crossfitter
Is your computer paleo?
Slutty calamari / Chiles rellenos
“The purpose of mastering weightlifting technique is to ultimately make the movements so natural that all of a lifter’s focus and energy can be channeled into producing power.”
The art of healing by growing up
The passion pursuit
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High Noon Hero WOD Update
Hey guys! Great job “Hammer”-ing the WOD last weekend. Each weekend the HNHW grows and grows, so it is time we grow the HNHW to match that enthusiasm. As you may have already read on the blog, we will be running 3 WOD classes each Saturday going forward: 11:45am, 12:30 PM, and 1:15 PM. Please plan accordingly, and to secure your slot please register for one of the 3 WOD heats via our Zen Planner calendar. This will help us get you set up and running the WOD as quickly and smoothly as possible.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20#/14# ball
Box jump, 24″/20″ box
Kettlebell swings, 24kg/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
“Scottie” Morrison joined the army after one of his friends lost his life in Afghanistan. All told, at least 4 other graduates of his high school died in service to our country. Think about what you would do to honor a friend while hitting this WOD hard with those around you.
See you this weekend at any one of the 3 newly scheduled WOD times.
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Here’s what’s on tap for Saturday’s regular WOD classes:
Snatch pull – 5 x 5 @ 96%
Back squat – 2 x 5 @ 75%, 4 x 5 @ 80%