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Wall Balls or Wall Walks??? :-)
Monday, 7/2/12:
Strength: Floor Press
WOD:
- 2:00 AMRAP Wall Walks
- 1:00 Rest
- 2:00 AMRAP Ring Rows
- 1:00 Rest
- 2:00 AMRAP Walking Lunges
- 1:00 Rest
- 2:00 AMRAP Push Ups (Hand Release)
HeeHee-How many of you were guilty of writing Wall Balls in your WOD books & when it was time to get ready for the WOD actually grabbed your Wall Ball weight & set it up? YEP-Quite a few! Was it wishful thinking or just not used to seeing Wall Walks? Some of you were lucky enough to see them in Coach Kirsten's Sunday WOD not that long ago. However, for most of you, this was your first experience with them. As always, there were modifications for it so everyone got to experience them in some way!
If you were able to do them, your goal is to get your chest to the wall, stay in control, & end with that great push-up at the end. If you weren't able to do that yet, you did a plank walk forward & back & ended with a push-up.
Wall Walks are a great core exercise that aid in shoulder mobility & flexibility. We will definitely be seeing them pop up a lot more so get excited!!
Some of the 4:30pm class
Congrats to Dean who ended his 2:00 RX Wall Walks with the highest # of the day....14!
Hannah, Kir, & "Vegas 1"
Congrats to Colin, Dean, & Beau who all tied at the end of their 2:00 Ring Rows with 46!
Thanks Kir! 
Congrats to Dean who dominated the walking lunges & ended with 90 reps!!
Jeremy & Chris
Congrats to Beau & Dean who tied with 50 push-ups at the end of their 2:00!
*PLEASE start putting your stuff away after the WOD! There have been numerous times lately where coaches or the next class is putting away your equipment and your WOD books! Be responsible for your OWN stuff! Or, you might just find a burpee penalty for your equipment or your WOD book ‘lost on accident’!
*Clean up after yourself in the bathroom if you are showering, putting on makeup, or shaving.
*Go thru the Lost & Found & take your stuff! And, start marking your shaker bottles with your name on it! How do we manage to collect so many of those in the lost & found, on the cubbies, & in the fridge?!
*Finally, this has been said many times but PLEASE DO IT! If you sweat on a piece of equipment or make a sweat angel, CLEAN IT UP! Use the disinfectant spray or the mop!
CrossFit Carbon & CrossFit Shoreside wanted us to share this with you. If you are able to go, it sounds like an awesome time! Unfortunately, Brandon & I are not able to go that day since it is Makenna's birthday party.
2nd Annual Beach WOD Event ~ Saturday, July 21st ~ Evanston
CrossFit Shoreside & CrossFit Carbon are inviting us to participate in an awesome day of wod’ing at the beach, hooverball at the park, & hanging at the box. Be prepared to wod in the sand, splash around in the lake, & get dirty playing hooverball. A shower will be available at CrossFit Shoreside. Food & Adult beverages will be supplied in abundance. There is also a kids room available for your kids to entertain themselves in. If you are interested in going, here is a little more info:
9am-Warm Up (Beach)
9:20am-WOD Instructions (Beach)
9:30am-WOD Starts (Beach)
11:00am-Hooverball, food, drinks, & more (CF Shoreside)
Beach-Greenwood St Beach, Evanston, IL
CrossFit Shoreside-1508 Sherman Avenue, Evanston, IL
Any questions, contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it