15 min of Handstand practice
15 Wall Balls (20#/14#)
5 Dumbbell Hang power cleans (50#/35# each hand)
Post time to comments.
Zercher Lift – work up to a 3rep max
Back Squat (185/125)
KB swings (53/35)
THIS is Why We Love CrossFit!
Thursday was an absolutely amazing day at the box. CrossFit Games Open Workout 12.2 was unleashed and the members of Kitsap CrossFit rose to the occasion!
I know many people, myself included, were a bit intimidated by this WOD. We all knew we could get through the first round easily, most could get through the 2nd, but it was that 3rd round of 30 that really got into our heads. Well, I could not be more proud of what transpired. We had 3 women finally break the triple digit snatch barrier (Stephanie B, Brandi E, and Amy H). Not only that, but they amassed 11 total reps at 100# and that’s after having already done 60 snatches. On the men’s side we had Derek B and Tim D cranking out not only their first ever 135# snatches, but then continuing on to snatch the weight for double digit reps. Let’s not forget the 3 guys who broke the 70 rep domain. There were tons of other PR’s from Shelly G, Jen B, Tony S, and I’m sure several others that I have missed. Suffice it to say, it was a DAMN GOOD DAY!
THIS is why we love CrossFit. No, not because folks snatch good weights and help the team in the Affiliate Cup race. Because this program helps people accomplish things they never in their lives would have imagined they could do. That’s downright empowering. Think of all the things you have done at KCF – climb a rope, do a pull-up, deadlift 1.5x bodyweight, run a sub 8 minute mile, completed 200 push-ups, clean & jerked your bodyweight…and the list goes on. How amazing is that? Two and a half years in and I still get goosebumps everytime somebody conquers something they didn’t think they could do. I LOVE THAT!!