Workout of the Day: 131105

Announcements x 3:

1) “No Athlete Left Behind” – 949 family, we would like to introduce you to our newest edition to the laws board. Camaraderie, family, sense of community, and dedication is what CrossFit 949 has been built on – they are also amazing attributes that allow us to continue to grow and remain humble as athletes and friends. The “No Athlete Left Behind” law is defined as such: if you, the athlete, finishes your WOD before other athletes please continue the workout with them until they too have completed the WOD. It is easy to get consumed with the intensity of the workout and we often forget that others are still working to make it through the grueling task of the day – let this law challenge you to be stronger cheer leaders and partners! Take pride in all of your athletic accomplishments 949 family, we are so proud of you!

2) For all of you who have been participating in our 6 week supplement study, this is a reminder that we are doing our final testing this coming Thursday. We will be revealing who was and was not on the placebo shortly after; those of you who have been on the placebo, you will be gifted a free 6 week amount of the actual productt. If you cannot make the test on Thursday, please arrange a time with Adam or Katrina to get in and finish your testing. Finally, we want to thank everyone who participated these last 6 weeks. The data we hope to gain from this study will be crucial to T.H.E. Sports Laboratory and we could not have done this without you.

3) This Wednesday is Dr. Jorgeโ€™s mobility clinic at 6:45pm. If you already have put your name on the board and signed up, please donโ€™t forget to bring $10.00. By taking this clinic, you will receive a free therapy ball to use and take home after your clinic.

Workout of the Day

AMRAP in 20 minutes

6 Toes to Bar
8 Burpee Over Bar
10 Thrusters (95/65#)


Rx: as is, no modifications.
Rx-1: modify 1 movement/weight.
Rx-2: modify 2 movements/weight.
Rx-3 modify 3 movements/weight.
Rx-4: modify WOD.

Buy In

3 Rounds:

Bear Crawls x2
10 Push Ups
10 Wall Squats
5 Pull Ups

Buy Out

Group Mobility







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