3 Rounds of:
- Press
- Chin Ups
then 10, 9, 8...3, 2, 1 of:
- Burpee
- Wallball
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
______________________________________________________
Tell me if I am wrong here but if you are in the 2nd round of a WOD and you can 'pose' with a smile like this, ear to ear, I think you could be working a little harder. 
A true pleasure to have Shannon with us. Keep up the great work.
A true pleasure to have Shannon with us. Keep up the great work.
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written by Sarah, June 29, 2010
written by Sarah, June 29, 2010
As Shannon's partner for that WOD, I can verify that he was indeed working hard. I mean, 44 box jumps in a minute.... ridiculous!
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written by matt, June 29, 2010
written by matt, June 29, 2010
Agreed. Shannon, get your butt in gear! 
From Crossfit Bismarck:
Front Squat: 225x3, 275x2, 295x1(f)
then
10-9-8-7-6-5-4-3-2-1 of
155# power cleans (w/ a 200 m sprint each round)
19:42
http://crossfitbismarck.typepad.com/ Here's a video of me getting blasted yesterday. The gym owner was kind enough to record the final 2 rounds of my pain...
From Crossfit Bismarck:
Front Squat: 225x3, 275x2, 295x1(f)
then
10-9-8-7-6-5-4-3-2-1 of
155# power cleans (w/ a 200 m sprint each round)
19:42
http://crossfitbismarck.typepad.com/ Here's a video of me getting blasted yesterday. The gym owner was kind enough to record the final 2 rounds of my pain...
...
written by Jon T., June 29, 2010
written by Jon T., June 29, 2010
I think Shannon showed on Friday that he's ready for the green box!
Awesome work Matt... Way to represent CFMSP!
Awesome work Matt... Way to represent CFMSP!
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written by Logan, June 29, 2010
written by Logan, June 29, 2010
Is he in the middle of a sit up or is he just getting up from a nap? 
Great job yesterday Shannon! You're a fast bugger.
Great job yesterday Shannon! You're a fast bugger.
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written by Alex H, June 29, 2010
written by Alex H, June 29, 2010
Hey guys! I'm in Seattle this week and got in a WOD at CrossFit Belltown:
Power snatch 3-3-3 (95 lbs)
then
Take 85% of your 3RM to use in the WOD:
3 rounds for time:
7 power snatch (80 lbs)
21 pullups (I had to switch to push ups for rounds 2 and 3 because I didn't want my hands to rip since I've got the big meet coming up this weekend!)
Everyone there was really nice and very encouraging. It's great when you to go to a bunch of different affiliates and they welcome you like you're an old friend. That's how it felt at CrossFit Belltown
.
Looking forward to getting back in the gym on Thursday and seeing everyone!
Power snatch 3-3-3 (95 lbs)
then
Take 85% of your 3RM to use in the WOD:
3 rounds for time:
7 power snatch (80 lbs)
21 pullups (I had to switch to push ups for rounds 2 and 3 because I didn't want my hands to rip since I've got the big meet coming up this weekend!)
Everyone there was really nice and very encouraging. It's great when you to go to a bunch of different affiliates and they welcome you like you're an old friend. That's how it felt at CrossFit Belltown
. Looking forward to getting back in the gym on Thursday and seeing everyone!
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