Choose and Perish!

Thursday, March 1, 2012

Shoulder Prep

Choose any 2 of the following workouts and perform them 4 minutes apart.  Warm up accordingly:

AMRAP 4 minutes of
10 Box Jumps, 24″/20″
10 Kettlebell Swings, 1.5/1 pood

AMRAP 4 minutes of
10 Burpees
10 Chest to Bar Pull ups

AMRAP 4 minutes of
10 Dumbbell Ground to Overhead anyhow, 45/25
2 Muscle ups

AMRAP 4 minutes of
5 Power cleans, 185/125
10 Push ups

Cool down:
Quad on the wall, 1 minute per leg
Active Bar hand, cumulative 1 minute

Dinner and barbells:  Valentine’s Night at PCF.  Photo by Track Master Frank.

These 4 minute gems were given to us by our friends at CrossFit Fast during our last team comp.  After a day of crushing WODs, we had to choose one athlete per 4 minute AMRAP.  Choose wisely!

Also, we are bringing back the CrossFit 201 next Wednesday, March 7th, at 830 pm.  Come in and nerd out about CrossFit, Fitness, Health, and most pertinently, Nutrition.  Just what are these Paleo-Zone things people are always talking about?  One of my goals is to make the 201 better in every way than before, and to give you a glimpse into why we eat the way we do, and why CrossFit is so awesome.  If you just graduated On Ramp, or just need a refresher on our methods and aims, or are just curious about our little world in general, come on by.

Speaking of nerding out, it’s Famous Movie Quotes time!  Post your favorites to comments.  ‘Choose and Perish’ for exapmle, Gozer the Gozarian, from ‘Ghostbusters.’  Or, ‘Funny, she didn’t look Druish.’ Barf, Spaceballs.


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