Just after 2pm yesterday, Jack Joseph Goldberg was born! Ellen did great and both baby and mama are happy and healthy. My first gift to Jack is his own CFS WOD, which is a very special one to me. It’s the 1st WOD of the 2009 CrossFit Games Northeast Regional and it almost killed me. I got 5 rounds on this WOD that year and 1st place was 10 rounds. I literally completed this WOD 1x a month for the next 2 years till I got 9 rounds and then retired it. Good luck to you all!!!
Durability
1 min Band X Walk
1 min Band Pull-Apart
30 sec Band X Walk
30 sec Band Pull-Apart
Skill/Strength
1RM Thruster – 10 minute window
All athletes start with empty barbells and no reps may be attempted after the 10 minute mark.
“Jack Joseph”
12 min AMRAP
5 Thrusters (135/95)
10 Burpees
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