Introducing Tommy Ward – CFS

Feb 2nd, 2016

Category: CrossFit

Introducing Tommy Ward – CFS

Shelby

Shelby

Please join us in congratulating Nikki and Griff Ward on the birth of their son, Thomas Dooley Ward. Tommy was born on NikkibabySaturday, January 16th and everyone is happy and healthy. Nikki was a trooper throughout her whole pregnancy, faithfully hitting her 6AM workouts. During her final month before delivery, she stopped by the desk to adjust her membership. We assumed she was going to take a break as she was in the final stretch of pregnancy… nope! She upgraded to unlimited! We can’t wait to meet little Tommy and are looking forward to having the whole Ward family back in the gym. Congratulations, Nikki & Griff!

Skill
Strict T2B
Ball up
Skin the Cat

WOD
1 Mile Run
Then
3 Rounds
16 Back Rack Lunges (95,65)
16 Toes to Bar
16 Overhead Squats
60 Double Unders

Level 2- (75,55)
Level 1- (65,35), 10 Reps, 100 singles

Conditioning Class: WOD
3 Rounds
1 minute max calories on Airdyne
1 minute max burpees
1 minute max calories on Ski Erg
1 minute max double unders
1 minute max calories on rower
Rest 2 minutes

Conditioning Class: Core
With a medicine ball:
40 Russian Twists
40 Sit ups
30 Russian Twists
30 Side Plank Raises w/ Feet on Ball (15/side)
20 Russian Twists
20 V-Ups
10 Russian Twists
10 Knee Tucks w/ Feet on Ball

DISCUSSION 9 Comments

  1. lizowiz 02/03/2016 at 11:22 pm

    22:00 rx

  2. Joel 02/03/2016 at 2:38 am

    WOD: 22:12 (2 mile AD, 65#, 100 singles)

  3. jason barrow 02/03/2016 at 1:51 am

    WOD: 26:40 Rx

  4. Trevor Crean 02/03/2016 at 1:27 am

    19:25 Rx. That was taxing on the legs.

  5. Morgan 02/02/2016 at 5:23 pm

    19:20 Rx
    Snatch 5-4-3-2-1-1 @ 60-65-75-85-95-105

  6. Mike Quigley 02/02/2016 at 5:09 pm

    22:00RX

    Congrats Nikki and Griff!

  7. Mullins 02/02/2016 at 2:17 pm

    17:30rx

  8. Ben Brauer 02/02/2016 at 2:03 pm

    20:18 Rx

  9. Diana O'Neil 02/02/2016 at 12:42 pm

    20:47 rx