6.20.2011

"RFJR"

YOGA TONIGHT @ the BOX at 6:30pm!! Cost is ONLY $10, for an AMAZING STRETCH SESSION, POST WOD!! BRING A FRIEND!!

Words simply cant do an introduction for this man.... CrossFit Games competitor Rich Froning Jr. came by the BOX this am for the 8:30 WOD!! An incredibly cool/nice dude, and of course....he smashed the WOD. Rich, thanks for the once in a lifetime opportunity!! We'll be cheering for you at this year's Games!! Go get "Real.Raw.Relentless." on it!!!



Warm Up:


800m Run + 10 Pull Ups


400m Run + 10 Pull Ups


200m Run + 10 Pull Ups





AMRAP 15 min


5 Burpee Box Jump


10 Ring Push Ups


15 (1 Arm) DB Snatch (50/30#)





"Today....im gonna dance..."





Post all scores/times/reps/loads/modifcations to comments.

7 comments:

Joni said...

Very cool Big Guy...he must of known CrossFit Charleston is the best in town! ;) If Chris Spealler comes by and I don't get a heads up you're a DEAD MAN. :P

OhlsonRD said...

I'm so bummed he didn't come to the 6 a.m.! That's great Will!

MO:
Wod: 6 or 7 full rounds (none of us can remember) + 5 burpee box jumps Rx

Rich said...

Very COOOL!!!!!!!!!!!
5rds 40#, 4 box jump burpees short of a 6th round. Had to start on push-ups since I shared a box. As usual great WOD.

Ryan said...

5 rds, 4 push-ups. 40# snatch, ring push-ups.

Kevin said...

Only 4 rounds for me with a 50# kb and regular pushups. The heat got me on this one...

L Ball said...

6 full rounds w/ stepup box jumps and regular pushups, 20# snatch

JRiddle said...

5 full rounds + 5 BB and 3 pushups

25# snatches and reg. pushups.

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