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B4B, Lurong and Lift Up Luke

October 14, 2013

9 teams (18 athletes) took on the Helen Meets Grace partner WOD at CrossFit Excel Friday night.  It was a well run, more about fun event.  CrossFit Excel did a great job “pinking out” their gym and kept it lively with fun announcing (Danny Lehr was mc’ing – homie loves to talk), viagra approved cool heat prizes (bras!) and a fun, Friday Night Lights atmosphere.  We look forward to more events in the future.

CFO athletes did great.  Alison and I took second to friends of CFO Seth and Jill Burford in the mixed partner division.  All CFO athletes did serious work, moving quickly and crisply, displaying team work and everyone finished the WOD. 

Lurong WOD 6 is Wednesday – Double unders to open, then 5 rounds of power cleans and ring dips.  KInd of like the classic benchmark Elizabeth.

On Saturday, we will take on “Lift Up Luke.”  Luke is CrossFit fundraiser for Autism awareness.  It is the brain child of Josh Everett, as CrossFit O.G.  Like past fundraiser, we would love mass participation.  The WOD (a 5 minute AMRAP of cleans, doubleunders and pullups) is quick, fun and easily scalable.  We would love donations at the door, which we will pass on to the Everett’s charity.

Kirk, along with Alexis, gets it done!

Kirk, along with Alexis, gets it done!

Workout of the Day

Strength

Clean and Jerk

Take 12 minutes to build to 80% of 1RM

Do 3-5 heavy singles once you’ve hit 80%.

Think of this as heavy technique work.  Technique should be crisp.  No misses!

Conditioning

7 RFT

10 Box Jumps 24/20

10 Pullups

12 minute cap

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