We have a guest trainer with us for the week, Jacob Tsypkin from CrossFit Monterey and co-author of Evolveyourfitness.com. He is despite his youth an “oldschool CrossFitter” and has huge knowledge of movements and technique-he also shouts a lot!!
In one minute run 75m then do as many burpees as possible for the remainder of the minute, do for a total of 75 burpees.
Apologies for the spartan blogging last week, missed wods were
As many pullups as possible, run 400 metres in twenty minutes.
15 double unders
as many rounds as possible in twenty minutes.
I also missed out last fridays happy hours (s) which was “nasty girls”
7 muscle ups
10 power cleans
Many thanks to Karl Steadman (of CrossFit HQ) for help coaching on that.
Happy hour of friday just gone was
single arm snatches
2,2,2,2,2. per side
10 wall ball
10 broad jumps (6ft)
amrap 10 minutes.
More awesomeness from Emily: mexican chilli beef peppers!
There’s more photo’s from Saturdays course on the SafesSpace gym blog
Again a big thanks to Zeb for bringing his amazing skillset to CFH.
15 back squats
amrap 20 mins.
“The Evolution” by CrossFit by Overload from CrossFit South Philly on Vimeo.
37 of the following:
Knees to elbows
Happy birthday Jo!