Thursday 05.24.12

Muscatine Fire Department in CrossFit action.

Some tidbits for y'all:

1. The WCFM Warriors won their first sand pit volleyball game last night, bring their record to 1-1. Granted, the other team forfeited by not showing up, but we got some practice in as a team. I gotta say, we're looking better and better each week :)

2. Here is what Sophia Grace would call her planet (if she could have her own planet). I think you can probably guess that it might start with the letter "P". I really can't get enough of these clips. They are SO GOOD!
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Today we're attacking "Hope", which is the fundraising WOD for St. Jude's. CrossFit-wide this WOD will be happening on June 9. If you would like to donate to the cause, you can do so here either online, by phone, or by mail.

WOD

“Hope” 

3 rounds of: 

Burpees 

75 pound Power snatch 

Box jump, 

24" box 

75 pound Thruster 

Chest to bar Pull-ups 

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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Cash Out

Pyramid up to 7 dips

In between sets, do three times as many situps as you did dips (e.g., 1 dips, 3 situps; 2 dips, 6 situps; etc.)