Friday’s WOD – April 20, 2018

Strength

Minutes 1-7: 1 Pausing Back Squat @ 70% of 1RM Front Squat
Minutes 7-10: Rest
Minute 10: 6 Front Squats @? 70% of 1RM Front Squat
Minute 13: 6 Front Squats? @? 70% of 1RM Front Squat
Minute 16: 6 Front Squats? @? 70% of 1RM Front Squat
Minute 19: 6 Front Squats? @? 70% of 1RM Front Squat

Conditioning

Open WOD 12.5
7:00 AMRAP
3 Thrusters 100/65
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
12 Thrusters
12 C2B
15 Thrusters
15 C2B
18 Thrusters
18 C2B
21 Thrusters
21 C2B …

I have been a devoted participant in crossfit for the past 4 years. I have found that it enriches my life in many ways. For example, I love the community that comes with joining a crossfit box. I love the physical challenge and growth I see in myself and my fellow athletes, but I never thought that crossfit could provide a dramatic real world benefit. I often hike in the woods with my Mom, not necessarily on established trails. Recently she and I were bushwhacking a trail near our home, when she stepped into a hole, causing her to break her ankle. She was unable to walk, crawl or hop due to her pain and severe injury. Since we were just out for a quick walk in the woods we had not brought any safety equipment, and we had no cell phone reception. We couldn’t call for help, and since there was no established trail, I couldn’t leave her alone for fear I wouldn’t find her again! We decided the only way out was together, so I picked her up on my back and walked her out over a mile to the main road where we were able to get help. I know that I owe my strength to the time I spend with my Crossfit Family, and I am even more grateful for it today!

Amy Smith

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Amy Smith