For TIME:
Run 400 M
20 KB Swings 53/35
10 Burpees
5 Pullups
Run 800 M
40 KB Swings
20 Burpees
10 Pullups
Run 400 M
20 KB Swings
10 Burpees
5 Pullups
Run 800 MCorey’s Spotlight: WE THINK YOU ARE GREAT COREY!! Thanks for being a positive influence to all of us at CrossFit Black Ridge!!From Corey, “I was lucky enough to find Josh’s garage because of a running injury. I was too hurt to run the marathon so I needed something else to keep me from looking more and more like my father (short, bald, and fat). The intensity of the work outs reminded me of the conditioning we did back in my high school/ college wrestling days. And, the community of motivational, friendly and supportive people got me hooked instantly. Since starting crossfit I’ve tried to drop in at boxes in each state I visit while traveling for work or vacation. It’s fun being part of a nationwide (worldwide) community of maniacs who are willing to push themselves to crazy limits. However, it’s always fun coming back to Black Ridge and being asked “where have you been?” I’m very grateful for the trainers that have become friends over the last year. But, I could do without Matt’s teeny-bopper workout playlists (Taylor Swift & Ke$ha don’t motivate me so much). My crossfit highlight was doing my first muscle up or maybe completing “Murph” in under 50 minutes with a vest. I’ve tried to overcome my tendency to avoid the Olympic lifting; and call me crazy, but I’d much rather do burpees than wall balls. My ideal WOD would include pull-ups, toes to bar, running, and kettlebell work. I prefer no more than 10-20 reps per movement.”
Run 400 M
20 KB Swings 53/35
10 Burpees
5 Pullups
Run 800 M
40 KB Swings
20 Burpees
10 Pullups
Run 400 M
20 KB Swings
10 Burpees
5 Pullups
Run 800 MCorey’s Spotlight: WE THINK YOU ARE GREAT COREY!! Thanks for being a positive influence to all of us at CrossFit Black Ridge!!From Corey, “I was lucky enough to find Josh’s garage because of a running injury. I was too hurt to run the marathon so I needed something else to keep me from looking more and more like my father (short, bald, and fat). The intensity of the work outs reminded me of the conditioning we did back in my high school/ college wrestling days. And, the community of motivational, friendly and supportive people got me hooked instantly. Since starting crossfit I’ve tried to drop in at boxes in each state I visit while traveling for work or vacation. It’s fun being part of a nationwide (worldwide) community of maniacs who are willing to push themselves to crazy limits. However, it’s always fun coming back to Black Ridge and being asked “where have you been?” I’m very grateful for the trainers that have become friends over the last year. But, I could do without Matt’s teeny-bopper workout playlists (Taylor Swift & Ke$ha don’t motivate me so much). My crossfit highlight was doing my first muscle up or maybe completing “Murph” in under 50 minutes with a vest. I’ve tried to overcome my tendency to avoid the Olympic lifting; and call me crazy, but I’d much rather do burpees than wall balls. My ideal WOD would include pull-ups, toes to bar, running, and kettlebell work. I prefer no more than 10-20 reps per movement.”
— with Corey R Hickman.
