STREMGTH: 3RM OHS
WOD 1: ROW 1000M
-EVERY 15 PULLS GET OFF AND DO 10 BURPEES
WOD 2: 10 MIN AMRAP:
-200M RUN
-6 PULL UPS
-6 BOX JUMPS(30")
I spent this last weekend is aptos, which is about 10 minutes from Santa Cruz. the weather was incredible! low 70's and nothing but sun. spent most of the weekend on the beach enjoying some tasty cocktails, but i did sneak over to crossfit Santa Cruz central to hit a wod with one of the original badasses and 2011 9th fittest woman on the planet, Annie skate. Annie was as full of energy and kindness as always. it was an off week for her and i was pretty beat up from Fridays wod so we just jumped in with the 11am class and had some fun. i worked up to a 265# ohs for 3 reps and it felt really solid. i cant remember but i think that is a pr,and i think if i really pushed the limits i could get 280+. next was a unique spin on a 1000m row. 15 strokes then 10 burpees. i kept my stroke pace pretty low and just focused on very long, very powerful strokes. i think i finished that on in 6:21. finally was the 10 min amrap. as basic as this little wod was it was a nice little cardio burner. i personally would never program something like this so it was fun to do something different. i really dont know how many rounds i totalled, i was chasing one of there 14 yr old kids the whole time and i figured he was counting, he said we had 8 rounds but that seemed a little high, either way it was a ton of fun. i really enjoyed training with Annie, and it was pretty cool to throw down a wod with someone that i used to watch videos of 4 years ago before i really even knew what crossfit was. all in all it was a great weekend and ill be looking forward to paying Santa cruz central a visit again!
ANNIE AND I
PRETTY COOL SUNSET
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