Tabata-

50 FT shuttle sprint

Static Pull-up hold

burpee

L Sit -Paralletts

Score= Shuttle+burpee

Then

20 min Tripod progresion practice.  1 min on 1 min off, with a partner spotting.

Strength:
Strict Press 1-10-1-20-1-30

WOD:
Row 500m x 4, rest 3 min between sets

Congratulations to Charlie Moore! He got his first muscle up Tuesday!

Also lots of deadlifting PRs as well:
-Charlie Moore 1RM
-Rob Lundin 1RM
-Scott Holstein 1RM
-Brian Roche 1RM
-John Sheridan 1RM
-Shar Barron 1RM
-Steve Woodall 5RM

Way to go with the double unders yesterday, we definitely saw improvement.

Jack helping Jason warm up his squats

Deadlift 10-9-8-7-6-5-4-3-2-1

Max double unders, 6 min

Are new site will be under construction this week. We should have all the bugs worked out soon. Thank!!!

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Kristan Clever 19:36, Rebecca Voigt 21:31. Post time to comments.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

As you have started to realize, CrossFit is more than just an exercise program, it is a community. In sharing with that community, CrossFit Wilmette is going to join up with a national fall fundraising campaign called Amazing Grace aka Barbells for Boobs, which raises money for mammograms in action, a non profit group raising funds to provide mammograms for low income or uninsured women for earlier detection and treatment of Breast Cancer.

Many of us have had friends and relatives affected by breast cancer and we are looking forward to participating in this event.

Participation is easy for us as CrossFitters, raise money and on October 15th, come perform “Grace” at CrossFit Wilmette. You don’t have to be a regular member at CrossFit Wilmette to participate, we just need to make sure you know how to safely perform a clean and jerk.

Click Here to Register

Right now, CFW is top 10 in the country in fundraising, let’s continue to get that number up!