THE CROSSFIT CUPID
“For a good time, call FRAN!”
HAPPY VALENTINES DAY!
WOD
3 Rounds for Time of:
6 Muscle-Ups
30 Wall Balls 20/14
12 HSPU
15 Power Cleans
**Sub Muscle Ups for 15 pullups/15 dips.
Scale HSPU and Weight as Needed.
OPTIONAL STRENGTH CYCLE II/WEEK 6
1. Power Clean – 50/4, 60/4, 70/3, 80/2, 85/1, 80/2, 80/2
2. Upright Rows (clean max) 32/10, 40/10
3. Back Squat – 50/6, 60/5, 70/5, 77/5, 80/4, 80/4
4. DB Bentover Row (Clean Max) 25/4, 32/6, 35/5
I don’t know what will give me worse nightmares tonight – the picture of “Fran” or the torment of that “WOD”.
Sweet! We don’t do enough WOD’s with Muscle Ups in them. I’m out of practice. I’m not too thrilled about the Wall Balls though…my quads and butt are killing me!
I hear you Eric my legs are destroyed from saturdays workout!
I love you Lindsay
Who is that posing as FRAN… I can’t quite ( maybe don’ t really want to ) figure it out??
Dang it , I missed the wall climbs again !! Lindsay can you sneak these in a weekday WOD sometime this month? I don’t dare do them at home for fear I’ll fall, smack my head and be knocked unconscious . You can’t dial 911 for help if you knocked loopy
Walt my brother, your “moose-knuckles” in the photo say it all – Happy Valentine’s Day all you CrossFit Superstars!
Walt, you may want to see a Dr. about those lumps?
Another “bring your own potato” Party and Walt apparently didn’t have any pockets