WOD 4/2/11
Warm Up- For Time: 500M Row + 30 seconds X 3 rounds each of: Jumping Jacks/Mt. Climbers/Flutter Kicks
21/15/9 RFT of: K.B. Swings (USSR)/Push Ups (games standard)/Sit Ups (AbMat)
Tabata- Air Squat
If Time Permits:
Half Nicole= 10 minute AMRAP of: 400M Run/Max Effort Pull Up (Chin Up/Band Assisted/Jumping)
400M Run= front gate to fire hydrant in front of Citgo Gas station and back.
What time is this class? Do I have to set up an account just to see what time classes are or am I just not seeing the link?
follw this link
2 minutes off my 21-15-9 from 2 weeks ago. Things are starting to happen. GOGO!
Welcome to the blog John!!!
Your PR is very impressive.. Keep up the Good work.
Did the open wod today: 7 rounds and 9 deadlifts. Push ups were very humbling. I got a goat… (;
great idea to have guests come in on saturdays. It was nice to have so many people in class. on the 21-15-9 KB (12kg)/push up/GHD situps 5:22
i’m still bruised from monday’s double unders. 🙁
sub’ed the run for rowing (bum ankle) 400m row/max effort band assist pull ups 4 rounds
tammy’s chin up challenge: 2 chinups!!
I like my my new crossfit t-shirt.
Death By Thruster 95lbs=10 rounds + 10 Thrusters for a total of 65:)
Ab Mat Sit Up Tabata= 117:)
Death by Thrusters… Pathetic
45# – 8 completed rounds
Ab Mat Sit up TABATA = 56
Not my best day.
Redid the Games WOD, and improved my score by 24 points. 🙂
9 rounds + 9 deadlift. Sweet. Then 61 burpees. ugh…
Great class today I never get to come in on Saturday.
Thanks for hosting my brother in law he had a blast.
21-15-9 24kg kb swing, push ups, ghd situps
5:35
1/2 nicole
5 runs
4 rounds of pullups 10-10-10-5
Bring a friend day was fun..
Nicole was fun with the vest 5-400m runs 6,5,5,6 pull ups…
need rest day! Great programing this week sore all over.
21/15/9 kbs 53#, push ups, ghd sit ups 20# vest 6:10
Thanks for welcoming my parents today! They had a lot of fun!!