WOD 2/13/12
2 Rounds of: Max Reps 40 Yard Sprints in 45 seconds; 1 minute rest between efforts
5 min group run (10 Air Squats every thirty seconds)
Press– 1/1/1/1/1 @ 85% 1RM
2 RNFT of: 1 min Bear Crawl/15 GHR
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Brooklyn, New York 11232
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We started with a different warm-up and 1st workout due to the blistering cold arctic conditions at 6am.
Warm Up: 3 mins double unders (practice)
2 rounds for time: 50 jumping jacks, 40 squat-thrusts, 30 high knees, 20 flutter kicks, 10 pushups – 8:53
Press- 1/1/1/1/1 @ 85% 1RM – 85/85/85/85/85
2 RNFT of: 1 min Bear Crawl/15 GHR
3+ weeks no crossfit= stir crazy. 3 weeks til I return, give or take. I can’t wait.
we should meet up at 12th St etc sometime soon – get you out of the house for a bit..
headed to Fla thursday for a week, when I get back. We will hit it.
Noon
6 min amrap of 30 second row 10 air squats = 7? or was it 8 rounds?
2 rounds of 45 sec row sprints
231m / 216m
Press @ 100 lbs
Getting better
Bear crawls and GHR
6 min amrap of 30 second row 10 air squats = no idea on the rounds
2 rounds of 45 sec row sprints
23?m / 226m
Press warmup 5@45/65/85 workset 3/2/3/2/3 @ 115
Bear crawls and GHR
Cash out 20+ minute run in prospect park since it was so beautiful out.
6 min amrap row/squats- 7ish rds
Press 1/1/1/1/1@85%- 70lbs
Cash out of 12/9/6/3/6/9/12 wall balls/kbs/burpees- 12:30- kinda wanted to puke after that one
So sad to miss the day of love wod, but if anyone is hungry for a 5 course meal afterwards, head over to Kiwiana, I hear the service is great…
400m Med Ball Run
3 rds of 10 x 225# Deadlifts with axel bar
5/3/3/1/1/1 Axel Deadlifts from knee high rack – 295/300/305/310/315/320
50 TGU w/ 45# sand bag – 7:24
6min AMRAP 30sec Row & 10 Air Squats – 7rds + 10sec row
Press 1/1/1/1/1 @ 130#
Bear Crawl + GHR
12/9/6/3/6/9/12 Wall Ball (20#), KBS (24kg) and Burpees – 9:37
Warm Up – 6min AMRAP of 30 sec Row/ 10 air Squats – 6r + 8
2 rounds of 45 sec Row sprints – 180m/185m
Axel Press 1/1/1/1/1 @ 65lbs!!!
Keg Press 3/3/3 @ 30lbs
5 min AmRAP of 5 Axel Power Cleans @75/ 4 HSPUs /3 Pull Ups – 3 rounds +5+4+2 !!!!
Took the Stong Man class@ 5
Warm Up – 400m Med Ball Run @ 16lb – 2:18 PR!! Thanks Guys
Axel Deadlift Shrug – 10/10/10 – 135/115/115
Axel Racked Deadlift – 5/3/3/1/1/1 – 135/155/175/185/195×1
6 min amrap of: 30 seconds row (max effort)/10 Air Squats=8 rounds + 214M rowed (averaged 214M per round)
Keg Press- 3@30/50 + 1/1/1/1/1@70
Axel Press- 3@75/95/110/115
5 min amrap of: 5 Zercher Atlas Squats @75lbs/4 HSPU/3 Bar Muscle Up=5 rounds + 5 Squats + 3 HSPU’s
Great job Cory/Jeff/Wil/Steve/Tammy.