Let's talk about motivation and transformation! PVCF athlete, Jeff Rutherford comes in to each WOD ready to learn and then give it his all. His body composition and energy are completely different than when he first joined three years ago! Here's to Jeff!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Standard CrossFit Warm-up (2 rounds).
2. "Life to the Fullest!"*
- 20 Handstand push-ups
- 30 Deadlifts
- 50 Box jumps
- 100 Pull-ups
- 200 Wallball shots, 20 pounds, 10'
- 400 Double-unders
Teams of two, for time. Teams divide the work evenly.
LIII: deadlifts @ 250/175lbs, 30/24" box, 20/14lbs medicine ball
LII: HSPU to one Abmat or pike presses, deadlifts @ 225/150lbs, 24/20" box, 20/14lbs medicine ball
LI: 3 rounds not for time of 10 deadlifts, 10 box jumps, 10 pull-ups, 10 wallballs, 5 min double-unders practice.
This workout is a variation on the Hero WOD, "Nutts" named after Lieutenant Andrew Richard Nuttall, who lost his life stepping on an explosive device. Lt. Nuttall was a CrossFitter who was filled with energy and enthusiasm for all he did. He would often say, "Live life to the fullest!" and thus explains the name of our workout.
This is a team WOD so there are more reps (and we've kindly taken out the 45# plate carry at the end. You're welcome) xo.