Saturday 07.14.12

Coach Jacob (right) and friend Chris doing handstands on the St. Louis arch.

Sunday is your last chance to register for the Festivus Games taking place on August 4, 2012 at Quad City CrossFit in Davenport, IA. This competition is specifically for beginner and intermediate CrossFitters and is a great opportunity to get your competitive juices flowing in a fun environment. Coach Sarah, and Warrior Athletes Kelli and Sara are registered. Who else will join us??

If you missed our inaugural 30-day Paleo Challenge back in February of this year, August is your next opportunity to compete and learn during another 30-day challenge. Read up on the rules here and get meal planning! This is a great opportunity to clean up nutrition, learn more about shopping and eating habits, and perhaps feel better than when you started. A free unlimited month of CrossFit is at stake for the participant with the most points!

Saturday is all about choice at WCFM. Below are your WOD Choices. My recommendation will always be to choose what you hate. You never get better at the things you don't practice. Fact. 

WOD Choices

Add "Annie" to any of the WOD Choices below

(50-40-30-20-10 doubleunders and situps)

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“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

10 Handstand push-ups

15 Deadlift (250/205)

25 Box jumps (24"/20")

50 Pull-ups

100 Wallball shots (20/14)

200 Doubleunders

Run 400 meters with a 45#/25# plate

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"Eva"

5 Rounds

Run/Row 800 m

30 KB swings (70/53)

30 pullups

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"Isabel"

30 snatch (135/95)

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"Grace"

30 clean & jerk (135/95)