19 May 2015 CrossFit WOD

19 May 2015 CrossFit WOD

He's Alive!!!!

Posted by CrossFit 619 on Saturday, May 9, 2015

FROM Evan Loker

To The 619 Family:

My name is Evan and I have been a part of 619 for quite some time. I have worked out with many of you, and to all the new people I look forward to sharing a WOD with you in the future.
As some of you know, I was in a nearly fatal motorcycle accident on April 4th. I spent two weeks in the hospital, most of it in the Intensive Care Unit because of the severity of my injuries. The day before I was released our fellow 619 member Joe Lee came by with an enormous card signed by many people from the gym; people I have known for years and some of whom I have only worked out with a few times. It means a great deal to me to feel so supported by the 619 community and I can’t thank everyone enough for all of their positive messages.
I still have a lot of recovery to do but with enough time and effort I will eventually be back to 100%. I look forward to seeing you all one day soon!

Evan

Tuesday
Supplemental Power/Strength
7 x 1 Clean + 1 Front Squat
5 x 3 Back Squat
3 x 10 High Row
3 x 10 Seated Cable Row

Workout of The Day

Strength
Back Squat
5 x 10
Chin Ups
5 x 10
Every 3 Minutes

Barbell Reverse Lunges
2 x 20 (10 Left, 10 Right)
Chest to Bar Pull Ups
2 x 15
Every 4 Minutes

Workout of The Day
70 Double Unders
30 Squat Cleans 135/95 115/85 95/75
70 Double Unders
30 Front Squats
70 Double Unders

Supplemental Endurance
5 rounds
Rowing intervals, use total distance or calories as score
10 seconds on :10 seconds off
20:10
10:10
30:10
15:10
25:60

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