WOD 12/15/12
8 Minutes of Hip/ Shoulder/ Back Mobility
WU- 1 Mile Group Run
Team WOD= 3 Rounds of: 1 Minute Max Reps Diamond Push Ups;1 Minute Rest/1 Minute Max Reps Chin Up;1 Minute Rest/1 Minute Max Reps WallBall (20/14)
Team WOD 2= 6 Minute AMRAP of: 20 SuperMan/10 Ring Row (swap positions)
800M Group Run
Score= Total Reps
miss your faces! I had a tough week and am feeling the effects of not crossfitting…in NJ representing at Crossfit West Essex (my other CF gym) and I’ll be back in on Monday!
One more thing- just wanted to say thanks for all the positive feedback I got from my jars of goodies. Your words of encouragement and love for the product really put a smile on my face. I will be doing my darndest to make more for more fellow crossfitters in the coming week or so. Let me know who’s interested and if you want more than a 6oz refill! cheftina718@gmail.com
1 mile group run
Partner wod, I got to work with a celebrity today, 718’s very own competition teams Marina!
3 rounds of 1 min max alternating diamond push ups, chin ups (blue band assisted), and 14 lb wall balls… Marina your a friggen beast… She Rx’ed everything, felt bad for slowing your points down but it was nice to see what a well trained athlete can do
6 min AMRAP 10 renegade rows (10 lbs for me, 15 lbs for Ms. Diesel) and 20 super mans
5 rounds
800 m Native American run 🙂
I have no arms, but great class! Thank you Coach Tambot!
Coach Iz we all miss you so very much, good luck with your gymnastics… You got this!