June 18th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Angie”
For time:
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
Rx’d:  Complete the workout as written
Scaled:  Break up the workout into sets, as in 10 Pull-ups, 10 Push-ups, 10 Sit-ups, 10 Squats
Times to beat:  Ryan Matis 13:14 (5/9/2013), Lori McClelland 15:56 (8/19/2013), Heather Eversole 18:17 (5/9/2013, purple band pull-ups)
CrossFit Light (7am)
“Deck of Cards”
Each person takes a turn picking a card from the deck, and completing the number of reps that is shown on the card.  Jack=11, Queen=12, King=13, Ace=14.
Clubs:  Squats
Spades:  Sit-ups
Diamonds:  Row (calories)
Hearts:  Burpees
Then Run 1 mile for time
“Happiness is the real sense of fulfillment that comes from hard work.”
-Joseph Barbara

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