WOD 1/31/13 c
5 Minutes of Back/Leg Mobility
A- WU- 3 Minute Max Calories Row + 3 Rounds of: 30 Seconds each: Gymnastics Bear Crawl Forward/Back/Crab Walk Forward/Back
B- Hang Power Clean+ Front Squat- 12 Minutes To Establish A Heavy Single + 1/1@90/1/1/1@80/7@70% (20 Minute Cap)
C- 21/15/9 RFT of: Ring Row/D.B. Thruster (45/25×2)
D- *5 Minutes of Goat work
*=if time permits
i signed up for the open! yay this will be fun!! I encourage everyone to do it and not be scared! You are only competing against yourself and push yourself harder!
http://games.crossfit.com/
DO IT!!!
i will root for ruski mishka!
from missouri.
even though i can’t judge her like back in the day.
http://www.pleaseshootyourself.com/b4b/#_MG_5146.jpg
heck yeah.
now excuse me while i take this call on my bananna phone. . . .
Hahaha aww Travis we miss you! 🙂
CrossFit 718 is officially registered for the Opens ..
A- WU- 3 Minute Max Calories Row (46 calories) + 2 Rounds of: 30 Seconds each: Gymnastics Bear Crawl Forward/Back/Crab Walk Forward/Back
B- Hang Power Clean+ Front Squat- 12 Minutes To Establish A Heavy Single +
105#/107#/110#F/115#F (insert sad face here) It’s hard for me to believe that my PR for a power clean and jerk is 115# b/c I haven’t done it since! Just gotta get back to it.
1/1@90% @ 107#
1/1/1@80%@ 97#
7@70% 87#
C- 21/15/9 RFT of: Ring Row/D.B. Thruster (25×2) 5:25
Iz- Question, what’s an average calorie row in 3 minutes?
A. WU: 3min. max calorie row: 42
B. HPC + FS work up to 115#/120# (F)
1/1@90%: 105#
1/1/1@80%: 95#
7@70%: 85#
C. 4:29 Rx
A- 3 min max cal row – 63 cal
B- Hang power clean + FS 135/155/175/185/205/215F/215F
1/1@185 1/1/1@165 7@145
C- 21/15/9 RFT of: Ring Row/D.B. Thruster
6:15 Rx