8/2/12 Burpee Transfer Part #3 & August On-Rampers!
-Written by KC
This video continues a series by Carl Paoli from GymnasticsWod.com:
Burpee Skill Transfer Part 3
New August On-Ramp
I wanted to share with you our new group of On-Ramp students, a GREAT group of students! If you see them around the gym be sure to say hello and introduce yourself. These guys are learning all the basics and have chosen the On-Ramp because they care about getting the best possible start with CrossFit. I've included their first white board to share some of the curriculum we are going through as well which was developed by Nikki Violetti of CrossFit NorCal.
Expect these guys to improve their 'Baseline' times by the end of the On-Ramp!
Workout of the Day
Warm Up:
CF Kids Warm Up 8 min.
Strength:
- 3 X 5 Back Squat (5# heavier than last week if appropriate)
- 3 X 10 Weighted Step Up (5 ea/ leg, 45/35 # bar, 16-24”box)
*12 min. cap
WOD:
“Tumilson”
8 Rounds for time of:
Run 200m.
11 Dumbell Burpee Deadlifts (60/45 DB)
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT"
Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
*Tickets Still For Sale $20 Helps Send Our Team to Honolulu for Fundraising Event Competition!
