Demetrich “Chuma” Lewis Hometown: Los Angeles, CA Age: 37 Occupation: Vendor Manager When did you first start CrossFitting?: October 2010 What is your favorite movement? Favorite workout? Clean has to be my favorite movement, the speed, power and agility it takes to move a
Jamie Hanson Hometown: Philadelphia, PA Age: 33 Occupation: Stress Neurobiologist When did you first start CrossFitting?: Mid-2013 What is your favorite movement? Favorite workout? Back Squats; most WODs with box jumps What is your least favorite movement? Least favorite workout? Any
Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)
Join us for Thirsty Thursday this week at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double Unders
WOD Strength: Hang Power Clean 2-2-2-2 @ 80% 1RM Sets should be done unbroken, ie don’t lower the bar to the floor between reps *Bonus* – If your hands are not destroyed from yesterday (they shouldn’t be) complete 10 Toes To Bar between sets. Metcon: 4 rounds for tim
WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it. Or cap each at a certain time point.
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *O