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Tuesday, November 18, 2014

Yes... I'd like a WOD of Ice Cream now....

Meanwhile back at the Crossfit WMD WOD Ranch....

It's cold in that there Box....

So let's do an extra long warm-up!


And then cool down with 3 scoops of WOD Ice Keam!

From the top.....

10 minutes of Strength Work to max out a Thruster!

7 minutes AMRAP of Ground to Overhead by any means human with 135#.... are you kidding me?
And then go stretch out the compressed vertebrae with 7 toes to bar!  
I'm kinda liking this Pull - Push thing!

5 minutes of EMOM  with 10 Kettle Bell Swings and 5 Bar facing Burpees.....

Hmmm.... 10 - 7 - 5..... 5 different exercises..... Upper Body / Lower Body mix.... Strength and Agility....
On the Ground.... Off the Ground..... Swinging and Pressing....

This is why I like CrossFit!!!


Not bad Old Man - 165# Thruster almost 3 rounds on the 7 min AMRAP and No Misses on the 5 min EMOM!


Tear it down in CrossFit and build it up in the Nutribullet....

with Kale, Carrots, Asparagus, Grapes, Apple and Creatine Mix....


An hour and a half at CrossFit....

10 seconds with the Nutribullet....


Works for me.

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