WOD 12/28/10

50 Jumping Jacks + 50 Jump Lunges + 50 Air Squats + 90 seconds rest + PVC dislocates

21/15/9 RFT of 10 each K.B. Thrusters +Pull Up+ 3 minutes rest

3 RFT of 1 lap around the block + 25 Box Jumps + 25 Push Up + 1 minute rest

Plank Tabata

4 replies

Marina says:
12/28/2010 at 2:38 PM

Hey 718! Ryan and I are still in FL and leave for Hawaii for 2 weeks on thursday. Looked up a crossfit there in Maui that we will try to check out. Still very upset that we won’t be able to attend the opening day 🙁 But we will see you guys when we get back!! Can’t wait to see the new box, we miss you guys! 🙁

We went to the park to do today’s WOD, here are our times:

Warmup: 800 meter run around condos
50 jumping jacks/ 50 jumping lunges/ 50 air squats

21/15/9 RFT Dips + Pull ups = Ryan 8:23 min
Bench dips + jumping pulls ups = Marina 4:20mins

3 RFT 400-500 meter run + 25 box jumps + 25 pushups + 1 min rest
=Ryan 20:54 mins (24 inch box)
=Marina 21:00 mins (18 inch box)

Tabata plank = Ryan & Marina unbroken
Reply
Cory OBrien says:
12/28/2010 at 10:24 PM

Warm Up:
3 RFT
50 Rep – jumping jacks / jump lunge / air squat
8:55

Dead Lift
10 – 45 lbs / 5 – 135 lbs / 3 – 185 / 205 / 235 / 265 / 285 (PR)

21 / 15 / 9 – Pull Ups / Wall Ball
6:00

3 RFT
Versa Climber (200 m) / 25 Box Jumps / 25 Push Ups (Round 1)
Row (500 m) / 25 Box Jumps / 25 Push Ups (Round 2-3)
18:00

Guys – love the new box!
Reply
Jason J says:
12/29/2010 at 8:43 AM

3 RFT
50 Reps each: Jumping Jacks/Jump Lunges/Air Squats
10:25

Dead Lift
10@45/115lbs / 3@185/205/255/285/305
(305-new PR)

21/15/9
Pull-Ups/Wall Ball
6:36

3 RFT
500m Row/25 Box Jumps/25 Push Ups
(subbed in a 200m Versa climb for Rowing on the 2nd round)
19:36
Reply
Ben C. says:
12/29/2010 at 9:15 AM

3 RFT
50 Reps each: Jumping Jacks/Jump Lunges/Air Squats
10:57

Dead Lift
10@45/115lbs / 3@255/275/295/305/315

21/15/9
Pull-Ups/ 20# Wall Ball
4:55

3 RFT
500m Row/25 Box Jumps/25 Push Ups
(subbed in a 200m Versa climb for Rowing on the 3rd round)
17:57
Reply