120815

Fifteen minutes can seem a lot longer than it really is, we have referred to this as the "CrossFit time warp" in the past and we experienced it again with this fun little fifteen minute AMRAP.

15:00 AMRAP
10 Kettlebell swings, 70 lb. KB
10 Box jumps, 24" box
10 Ring dips

                                                 KB     Box"    
Tammy- 6 + 5 KB swings             
Bradley- 5 + 10 box jumps
Nanook- 4 + 5 dips
Kathryn- 7 + 6 ring dips            35
Cliff- Rx  5
Teresa- 6 + 10 box jumps         35       24"
Brandi- 6 + 5 KB swings          35       20"
Holley- 6                                  35       20"
Sharon- 6 + 4 dips                    35      20"
Chantel- 8 + 10 box jumps        30      20"
Chris- 10                                  35       20"
T- Rx  7 + 10 KB swings
Eric- Rx  7 + 5 KB swings
Alice Anne- 7 + 2 KB swings    30       20"

Great workout everybody. Everyone got some good ring dip practice either going with negatives, or use of the band. We talked about that ER we want to see at the top too. Is it me, or did the whole workout seem to consist of nothing but box jumps?

Thanks Tim, and Lance. You guys are welcome anytime. Chris, Chantel- monster AMRAP. Really good job. Big THANKS, again, to Tammy for running the rodeo. Nice warm up too. Good job Chuck. DO YOUR HOMEWORK!

Thursday is a paleo rest day. Eat like a caveman. Take a little extra time and get some mobility, stretching, or if you're lucky, a massage. Do something that feels good and helps you recover. If you are WFYU, run.

Thanks for another great training cycle.

www.mobilitywod.blogspot.com

www.cindystable.com

CFSF