We have “Diane” today. CrossFit Games veteran Dan Bailey, a.k.a. #DannyBroflex, performed it in 1:35 at the 2012 Central East Regional (video above).
#CFSC‘er Cullen Dalton did it in 2:14 a few weeks ago.
Who’s up for the challenge?
10 Bent-over Barbell Rows; rest 1 min
10 Good Mornings; rest 1 min
*sub strict push ups+ 5 wall walks per round
We want to wish CFSC’er Kendrick “Kenny The Poet” Cross the best of luck as he makes his move to Atlanta!
If you didn’t know, Kenny is a full time actor and has appeared in several big name films including Iron Man 3, Sabotage, Death Sentence, numerous tv shows, and countless commercials! You can check him out his bio on IMBd here:
We’ll miss you Kenny!
8 min EMOM of 1 Power Snatch
*focus on perfect reps rather than weight
6 Snatch Grip RDL @ 3.0.X.1; rest :30
12 GHD Back Extensions; rest 2 min
10 min AMRAP
50m Farmers Walk 70/50
10 Russian KBS 70/55
4 Turkish GU ( 2 each arm)
Rap mogul Rick Ross was turned on to CrossFit a little over a year ago through Reebok which was one of his endorsers. Since then he has lost over 100 lb., coined the term #RossFit, and has Garret Fisher as his personal trainer.
“The most I used to do for exercise was stand up to count the money” – Rick Ross
Check out his Breakfast Club Power 105.1 interview HERE
Strict Press 5-4-3-2-1; rest 1 min
AMRAP UB Strict Pull-ups; rest 2min
3 min AMRAP
Front Squats @ BW (from rack)
*score is total FS reps
Great day at the 2014 South Carolina Law Enforcement Officers’ Association “Police Olympics” yesterday!
Thanks to all of the #CFSC‘ers that helped out and were part of crowning the “Fittest” police officer in SC along with the “Top Cop”!
10 a.m. – 12 p.m.
pic: Steve K. just laying around the gym. Playing Candy Crush perhaps?
Coach Josh will be emceeing today at the 2014 “Police Olympics” for the South Carolina Law Enforcement Officers’ Association and Richland County Sheriff’s Department on Fort Jackson from 9 a.m. – 5 p.m.
The event will have 3 WODs to find the “fittest” officer in South Carolina and a special division to find the “Top Cop”!
Some fellow #CFSC‘ers will be helping out with judging and scoring throughout the day as well!
If you’re interested in coming by after the WOD today, use the Percival Road gate which is located between Decker Blvd and the interchange of Percival Road and I-77. When you arrive say you’re there for the “Police Olympics” and then follow the BLUE line to Hilton Field.
There will be a marked RCSD patrol car at that gate to help expedite your entrance.
Looking forward to seeing you all there!
CFSC’er Stuart James of TLD Jewellery Designs will be at the Soda City Farmers Market today selling some “Run Soda City” shirts for us! Check out her booth for some of her designs, and grab a shirt from her if you don’t already have one!
Build to a 1RM Clean and Jerk
3 Rounds for Time
21 KBS 1.5/1
CFSC is now an official endorser of HYLETE Performance Apparel and has become “Powered by HYLETE”! As such, you are now eligible for a “powered by HYLETE” Athlete Account which will provide you 20% off retail pricing ad an additional 50% off your first HYLETE order!
To take advantage of this discount, simply create an account here:
*please select “CrossFit Soda City” as your referral!
If you are in need of high quality apparel, do not miss this opportunity!
Noon – 7 p.m.
*come in and make-up a missed WOD or have Coach Joey or Josh help you out with anything you’d like to work on!
How’s your squat?
video: Learn to “actively work in a position” with CrossFit Seminar Staff Instructor Austin Begiebing
Deadlift 3-3-2-2-1-1; rest 2 min
Max Time Supinated “Hollow Hang”; rest :90
Congratulations to CFSC’er Brandi N. of Twisted Sisters Bootcamp for being featured, and making the cover, of the next issue Carolina Fitness Magazine!
Issue coming soon, check them out here: