You will do things you never dreamed you could do. Epic ish! Behind every fear is the person you want to be. Don’t be afraid to be a healthier & happier you! Let CrossFit M.D.I. help. Class starts 6am Monday morning! Be ready! This could be the warm up. LOL
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The best things in life are the people we love, the places we’ve seen, and the memories we’ve made along the way. Congrats to @bearded1da my lil bro & coach for his lil blessing today Mariah is born. I am very happy & proud of you!!! Nancy & you are already amazing people & now parents.
Level 1: Coach Luis
12 minutes
40 single jumps
30 Air Squats
20 KB swings
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12 minutes
40 Flutter Kicks
30 Russian Twist
20 crunches
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12 minutes
400 meter run
30 KB dead lifts
20 body weight lunges
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Level 2: Coach Manny
Strength: Strict Press 3x3x3
70,80,90% of 1 rep max
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Skill: Pistols
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EMOM: 16 minutes
Even minute: hang clean & jerk at 70% of 1 rep max
Odd minute: 15 ring dips
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Coach Challenge: @sherwood215 WOD
2 minutes on. 1 minute rest.
250 meter row
7 burpee over the rower
Remaining time as many wall balls as possible. Restart from top for 10 rounds.
BRUTAL!!!!!! —-
Video:
http://instagram.com/p/rj9f36nH8w/?modal=true
We at CrossFit M.D.I. are proud & excited for Coach Vic aka @bearded1da & his new baby girl Mariah! God Bless & we can’t wait to have her do her first burpee & squat.
The Blog of Luis Lopez and Crossfit MDI 