Janice fighting for that pull-up.
4 rounds of
20 wallball -15# ball to 10ft target
15 box jumps -20 inches high
15 pull-ups- scale as needed
Rest as needed between rounds.
Record individual rounds.
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“the iron never lies”
WU: 2 rounds of 1 min plank, 10 Navy Seal PU, 12 lunges, and 20 sit-ups
WOD: “Pick your Pain and Run”
AMRAP in 20 mins of:
400 m run plus your choice of:
20 WallBall
20 Thrusters
12 Burpees
25 KB swings
Post rounds to comments
(Compare to 3/27/09)
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28. Forgive everyone everything.
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Special “Salmon” colored race shirt orders due by Friday Spet. 11th
WU: Do 5 wallballs; box jumps; SDHP; push press; and rows.
WOD: “Fight Gone Bad”
3 rds with 1 min rest between:
1 min of max:
-wall ball 10ft target, 20/15 #
-sumo deadlift high pull 75 #/ 55#
-box jump 20 in
-push-press 75/55 #
-Rows
Count your reps for the round and add up all rounds at the end.
Post score and experiences to comments
Compare to 4/4/09
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7. Cry with someone. It’s more healing than crying alone.
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REMINDER: we are postponing the trip to moss rock reserve.
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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo.
(Double click for full screen)
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
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WU: Stretch out really well, and go through the movements of the WOD
WOD: “Fight Gone Bad”
3 rds of five 1 minute stations and a 1 minute rest:
Do as many reps as possible throughout the WOD
WallBall- 20#/10#
Sumo Deadlift High Pull- 75#/45#
Box Jump
Push Press- 75#/45#
Ring Rows
Post total score in comments and the top 3 guys and girls get posted on the whiteboard.
A little rain and lightning never hurt anyone
“Pick your Pain and RUN”
Lets hope it doesn’t rain or we will have to change this WOD too.
WU: stretch out and review your pose technique
WOD: AMRAP in 20 mins of:
Pick one of the following movements and a 400 m run:
LADIES:
10 or 15# wall ball – 20 reps
35# thruster- 20 reps
26# KB swings- 25 reps
burpee- 12 reps
GUYS:
20 # wallball- 20 reps
45# Thruster- 20 reps
44# KB swing- 25 reps
Burpee- 12 reps
Post full and partial rounds completed to comments.
Good to have you back Bob!
Happy Birthday Elizabeth and John!!
WU: Stretch out and we will go over the advanced running drills again
WOD: Wall Ball or Thrusters – 30 reps
200m run
Sumo Deadlift High Pulls – 10 reps
200m run
Wall Ball or Thrusters – 20 reps
200m run
SDHP – 20 reps
200m run
WB or Thrusters – 10 reps
200 m run
SDHP – 30 reps
200m run
Guys use 20# ball for Wall Ball or 45# bar for Thrusters; Wall ball target is 10 ft; Use 45# bar or 44# KB for SDHP
Ladies use 10 or 15# ball for Wall Ball or 35# bar for thrusters; wall ball target is 8 ft; Use 26# KB or 35# bar for SDHP
Post Time and experiences to comments
I have a few front plates left for $20 cash if anyone wants them! (Man my car is dirty)
