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Posted on December 10, 2013


NorCal CrossFit Dec. 11th 2013

Don't forget to sign up for the NorCal Christmas Potluck Dinner before December 12, 2013 HERE

Good Bye Chong, we will miss you! 

This week NorCal CrossFit says goodbye to one of our favorite members, Chong Liu. Chong has been visiting from China and joined our Mountain View gym back in June of last year, and has become one of the most enthusiastic supporters of CrossFit we know. When he heads home, he will be opening up CrossFit WeMax outside of Shanghai (one of the few CrossFit gyms in China). He has travelled around the country taking every Specialty Course HQ has to offer, and even arranged for his mom to take our on-ramp course (with Chong translating since she speaks no English!)

We wish him well in his newest adventure back home, knowing that if he attacks his new gym and job like he does his workouts, he’ll be an amazing success (only one speed – “Chong Speed”)! We look forward to being able to visit Asia’s most badass CrossFit gym somewhere down the line.

Chong mentioned that he was really hoping to do Lumberjack 20 as his last workout. Well Chong, here ya go, enjoy!!!

 

WORKOUT FOR WEDNESDAY

 "Lumberjack 20"

rxd

int

scale

20 Deadlifts (275/185lbs)

Run 400m

20 KB swings (32/24kg)

Run 400m

20 Overhead Squats (115/75lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45/35lbs)

Run 400m

20 Deadlifts (225/155lbs)

Run 400m

20 KB swings (24/16kg)

Run 400m

20 Overhead Squats (95/65lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups

Run 400m

20 Box jumps (20”)

Run 400m

20 DB Squat Cleans (35/25lbs)

Run 400m

20 Deadlifts (<205/135lbs)

Run 400m

20 KB swings (16/12kg)

Run 400m

20 Overhead Squats (<75/45lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups or ring rows

Run 400m

20 Box jumps or step ups

Run 400m

20 DB Squat Cleans (<25lbs)

Run 400m

*scale runs to 200m each round

 

 

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Summer Wrap up Challenge - Last Week!

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