Only 5 weeks remain for the Redeyes in Iraq, but Father's Day is a tough day to be away from your kids. I was able to connect with Faith, Jonah, and Mitchell today, as well as Jim Sr. Thank you for all the Father's Day wishes and thank you Dad for being such a super example of what a Father should be.
Lobo served as a guest Yoga instructor today and was met with Rave reviews. Wishing everyone a great week. Below is our Balad Crossfit lineup for the week if you are following or joining our work outs from home!
Monday
3 rounds for time of:
50 Squats
7 Muscle-ups (21 pullups/21 dips)
135/95 pound Hang power cleans, 10 reps
Tuesday:
Shoulder Tri Panel
5 Rounds
1 Shoulder Press
3 Push Press
5 Push Jerk
Wednesday
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Thursday
ANNIE
Double Unders and Situps
50 / 40 / 30 / 20 /10
Friday
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135/95 pounds, 10 reps
Push press 95/65 pounds, 15 reps
Dips 20 reps
Just wanted to drop a hello and say thank you for bringing me into the Cross-Fit 1500 WOD in Balad! This is one hell of a workout and these WOD's have helped me drop about 100 lbs! Thanks for the blood, sweat and tears shed from these fantastic WOD's!
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