Attention CrossFit Inland Valley Family: Starting Monday, January 28th we will be creating a Wall-of-FAMEily to be placed in the foyer. In order to create this wall, we will need to have a photo of each one of our members, SO we would like you to come in **photo-ready** sometime over the course of the next couple of weeks so we can take your picture and begin to build this epic wall. The sooner we can get pictures taken, the sooner we will be able create this wall, so your cooperation and punctuality is greatly appreciated. We look forward to taking your photos and having them for all to see.
**photo-ready**: which means personally comfortable to take a photo, whatever this means to you, no expectations, the more WOD ready, the better to us, but we know that some of you appreciate the notice
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WOD – 01.28.2013
All Levels:
Skill/Strength work: 5×5 Press at 70% of your 1RM
50, 40, 30, 20, 10
double unders
overhead walking lunges (45#/25#)
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Level One:
Skill/Strength work: 5×5 Press at 70% of your 1RM
50, 40, 30, 20, 10
double unders
overhead walking lunges
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Teen:
“Baseline Test” (Your re-test will come in about a month)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Then:
Back squats 4×3
Strict pull ups 4×3
Then:
8 minute AMRAP of:
4 sumo deadlift high pulls
6 push ups
Suicides
Finisher: 3×35 sec. hollow rocks
POST RESULTS TO COMMENTS.
11 Responses to “Wall of FAME-ily”
Press @ 55#
Wod- 11:52 Rx
Awesome job 9:30 crew!
Press 60#
some DU mostly singles.
WOD 24:45
Some w/ 25# then 15# ended with squats, darn knee was acting up again
80# 1 rm. going back to basics on this trying to break bad habits.
9:18 I think, rx. Gotta love DU’s!!
Press 65#
WOD RX but can’t remember my time!
Oh these legs are hurtin’!!!
13:07Rx
Press: 135#
WoD: 17:50 25#
Press 75#
Wod: 12:51 Rx
Loved the mood at 6:30! Lots of new faces!! Welcome to the CFIV family!
M
What a great way to start the week!
Press 55#
WOD RX 15:58 double unders baby;-)
55# press
WOD: 17:26 25#OH lunges
it was a little tough doing lunges with a full house…trying to avoid getting whipped by DUs…good times, good times!!!
Press: 55#
WOD: 15#, 18:49