5.19.17 Workout of the Day

Congratulations to 40 yr old F/A Aircraft Maintenance Officer Stephen Stull for finishing 1st overall in his annual military physical fitness test this week. 21 strict unbroken pulls, 115 strict crunches and sub 25 min 5K.

In addition, Steve has lost over 70 pounds in 4 months. Congrats on your accomplishments! CrossFit works. Period.

-Both classes today in CrossFit-

CrossFit

1. Strength: Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1

2. Conditioning "Surfer on Acid" (No, we did not make up this name) 3RFT: 400m Run 21 Burpees must clap hands behind ears at full hip extension

No equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out on the floor, burpees are everywhere.

ICT

1. Conditioning 1:

Team of 3: 18 minute AMRAP MAX cal row

one works, only planks, only rest rest.

-Rotate after every 15/12-

2. Conditioning "Surfer on Acid" (No, we did not make up this name)

3RFT: 400m Run 21 Burpees - must clap hands behind ears at full hip extension