Rest Day 4/3/11
Where it all started…
Let’s not forget where it all started. A few KB’s, Stack of bumpers, Med Balls, lots of energy, fresh air….. Man we had some great times!!
Starting May 1st CrossFit 718 will be taking the WOD’s to Prospect Park.
Every Sunday @ 11am we will meet at 9th Street and Prospect Park West, behind the bandshell. (Weather permitting)
Congratulations on participating in the Opens WOD.
Everyone from 718 did it RX’ed and Killed it!!!
Special shout out to those of you who arent oficially competeing
Steve, Anna, Jess, Marina, Evan, Jason, Cahill, Tammyli !!!
awesome!
Today was good..
Warmup: Row 500m = 2:04, 3 rounds of 30 secs each jumping jacks//flutter kicks
21/15/9 – KBS (russian)/push ups (games)/sit ups= 16kg time: 4:21
Tabata Air squats: 19/17/13/13/12/13/12/13 = Total 112
15 mins of Nicole: 400 m Run/Unbroken pullups as many as u can = got 10/10/13/10
plus the pullup challenge: got 3 chin ups unassisted + 3 pullups with band
:~>
3 dead hang Chin ups!!
Got some ground to make up (;
Warm Up:
6 Ring Muscle Ups
2:45 Versa Climb – 345 ft
3 Rounds 30 sec ea – Jumping Jacks / Mountain Climbers / Flutter Kicks
21/15/9 – 24kg KBS (American) / Push Ups / Ab Mat Sit Up (20 lb vest)
5:01
Air Squat Tabata (20 lb Vest) – 113
3/4 Nicole (15min) – 6 x 400m Run and 12 / 8 / 10 / 8 / 8 pull ups (46)
6 chin ups
Warm up 500 m row 2:39
30 rounds 30 seconds each – jumping jacks/mountain climbers/flutter kicks
21/15/9 16 kg american style KBS / game style push ups / ab mat sit up
4:22
Air squat tabata 111
3/4 Nicole 5 x 400m run and 5/5 chin ups 5/4/6 kipping pull ups: total 25
Fun workout today Iz!