Fanny & Coach Jannicka!

Fanny & Coach Jannicka (who happens to be Fanny’s mother)!

WOD for Wednesday, June 12

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am

CrossFit will expose your weaknesses. Have I already mentioned this?

Today will be Fanny’s last day working out a CFS — at least until she visits during breaks. I’m going to miss you, Fanny! I’m also going to miss saying, “Nice, Fanny!” Just to be clear, I never said, “Nice fanny.”

Fanny will be returning to Sweden to attend school. She let me know that her favorite benchmark WOD is “Fran”. I had briefly contemplated programming “Fran” (as well as 45 thrusters and 45 pull-ups), but as we just completed “Helen” that includes pull-ups, I created the following WOD instead. I hope you all enjoy! I know that I did.

9-minute AMRAP
1-1-10, 2-2-20, 3-3-30…
Thrusters (95/65#)
Handstand pushups
Lateral bar hops
Rest 2 minutes
9-minute AMRAP
1-1-10, 2-2-20, 3-3-30…
—Sumo dead-lift high pulls (95/65#)
Chin-ups
Forward bar hops

As Fanny will be turning 20 next week, the entire WOD is just 20 minutes. Twenty wonderful minutes.

Coaches Paul and Jannicka will review all requirements. You’ll have more than enough time to warm up and cool down. This doesn’t mean that you can be late, Angelina.