Friday/Staceday 6.28

Friday/Staceday 6.28

It’s this newfound dog loving, cat loving, fittest girl and absolutely the greatest coach we all know’s birthday Friday! We are the same age yet she is turning 26 today. Aging, just another thing she does better than me!

Stacey said the best thing about being a CrossFit coach and gym owner is that you get to make people do burpees. You make them do them on on their birthday because of course you do, but then also you make the class do them on YOUR birthday because it’s your birthday and you can do whatever you want.

In other words, get into the gym this morning (in Woburn at least) and be sure to get your burpees in in honor of our wonderful Coach Stacey.

FRIDAY
CrossFit

Strength: Lunge-sters (A Stacey Kroon Original)
EMOM 12m, 1 Lunge-ster Complex

  • Lunge-ster = 1 Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Thruster

WOD: “Stacey v26.0”
75 Air Squats
Row 500m
25 Handstand Push-ups
– rest 1:30
25 Handstand Push-ups
Row 500m
75 Air Squats

S: 50 Squats, Row 300, 25 Push-ups
L1: Row 400m, 25 Ring Dips or Scaled HSPU
Rx+: Squats w/ MB @ Chest 20/14, 3/2″ HSPU

Sweat
Core: 21-15-9
Barbell Rollouts
Russian Twists (each side)
Hollow Hold Flutter Kicks (each side)
Straight Leg KB Deadlift, Standing on Plate
Standing Oblique Crunches Holding KB (each side)

Conditioning: For Time
75 Air Squats
Row 500m or 30/25 Cal AB
25 Burpees
Rest 1:00
25 Burpees
Row 500m or 30/25 Cal AB
75 Air Squats

The Program
1. Strength and WOD

2. 12m AMRAP
5 Muscle Ups
15 GHD Situps
5 Front Squat 185/125
40 Double Unders

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