|Address||2323 E Pioneer Ave, Suite D|
Puyallup, WA 98372
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Saturday 8/30/2014 WOD http://www.telegraphcrossfit.com/saturday-8302014/
Saturday's WOD: TIER 1 1 Minute at Each Station for 3 Rounds: Max Box Step Ups Max Push Press Max Calorie Row Max Wall Balls Max Kettlebell Sumo Deadlift High-Pull Rest 1 Minute Between Rounds TIER 2 & TIER 3 “Fight Gone Bad” 1 Minute at Each Station for 3 Rounds: Max Box Jumps @ 24”/20” Max Push Press @ 75#/55# Max Calorie Row Max Wall Balls @ 20#/14# Max Sumo Deadlift High-Pull @ 75#/55# Rest 1 Minute Between Rounds
Tomorrow regular class at 9:00am open gym at 10:00-11:00am. In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (53/35) 400 Meter Run 80 Push-ups 400 Meter Run 60 Box Overs (24/20)** 400 Meter Run 40 Over-Unders*** *Teammates will perform the 400 Meter Runs together and must stay within arms reach. **Any way you get over the box counts. Hurdle it, on then over, step up and over. *** Partner 1 planks while partner 2 jumps over, crawl under and stand for 1 complete rep.
WOD- Saturday, Aug 30 Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue Smash …
Tomorrow's workout at City Beach is: 3 Rounds for time of: - 20 Kettlebell Swings (53/35) - 15 Burpees - 100m(ish) Swim* - A short run carrying your Kettlebell *We will be swimming from the beach facing North towards the bouy-line and back. I have no idea how far it actually is, but it shouldn't take more than a couple of minutes to get there and back. This means that: a. we aren't swimming that far, b. you should be able to touch the bottom for almost the whole way if you panic, c. you can turn back early if you need to, d. you won't get swim-trampled by everyone starting on top of each other. **There will not be any lifeguards on duty, and the only firefighters there will be doing the workout, so if you've only ever swam in your bathtub, please let me know beforehand and I'll be happy to give you an alternate option so you don't die.
Are you ready to do anything for 4 minutes and 56 seconds? That's how long Hollis of Juggling for Jude just juggled her soccer ball without missing a kick, juggling 461 consecutive times! She has now officially reached her juggling goal. If you are inclined to donate, now would be the time, so she can blow past her fundraising goal of $25,000 for St. Jude Children's Research Hospital. Before you go enjoy your holiday weekend, keep in mind those less fortunate, and donate what you can. Thank you for your continued support as this summer project winds down. Be safe this weekend!