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12/26/2015 WOD: Loredo 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
This Saturday, November 7th, instead of the usual 8:30 and 9:30 morning classes, we are having one group Partner WOD at 9:30 a.m. You can sign up individually or with a partner, and this is open to all, even if you aren’t a member. Following the WOD we have a guest speaker coming in at 10:30 to talk about mobility for athletic performance and injury prevention. This is a great opportunity to learn from a local expert on the subject, Jaime Holt of Holt Physical Therapy and Performance Training. Use the link below to register for both the partner WOD and the talk (or either one if you can’t make both.) Hope to see you Saturday! https://crossfitwakeforest.sites.zenplanner.com/event.cfm?eventId=F6D0FE8F-8F2B-4C1C-8115-A7CBE4FA78E4
10/29/2015 WOD: Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Then: 5 rounds for time of: 10 Deadlifts, pick load 15 Double Unders 20 AbMat Sit-ups
10/22/2015 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
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