“FRIDAY IS GAMEDAY”

After all Qualifying Action it´s time for a real CrossFit Bench Mark WOD again.

Congratulations to Bekki, Gregor, Rudi and Ben who qualified for Cry Me A River Finals 2014 Ilshofen, Germany. Proud you guys represent CrossFit Salzburg!

Gameday Warmup

Walk through S.O.P.

Indi Warmup.

Gameday Huddle feat. “The Black Pearl”

3-2-1-Squaaaat

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 60/42,5kg

Score: Time. Time Cap.: 16 Min. 

Sub for 7 Muscle Ups all categories: 21 Pullups+ 21 Dips. (Use Boxes for Dips.) Fitness: 42,5kg/30kg

“THE ORIGINAL OF THE WEEK”: 

…Please be seated, the history lesson has begun. Those of you who have been involved in the sport for some time probably remember these ladies from the early YouTube videos all those years ago.

These ladies are the Real OG’s of CrossFit.

In this video you see Nicole Carroll, Eva Twardokens, and Annie Sakamoto. They are performing the WOD called “Nasty Girls”.

“QUOTE OF THE WEEK”