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5 Minutes Hip/Back Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
5 MINUTES HIP/BACK MOBILITY 400M RUN 1:20
Chris and Sico crushed this run.
DEADLIFT- 5/5/5/5 225/275/300/305lbs
3 RFT OF: 25 BURPEES plate jump /10 DEADLIFT (225)
6:51
Deadlifts after burpees were harder than I thought.
5 MINUTES HIP/BACK MOBILITY 400M RUN 1:20
Chris and Sico crushed this run.
DEADLIFT- 5/5/5/5 225/275/300/305lbs
3 RFT OF: 25 BURPEES plate jump /10 DEADLIFT (225)
6:51
Deadlifts after burpees were harder than I thought.
400M Run – 1:12
DeadLift- 5 @ 225 / 5 @ 255 / 5 @ 275 / 5 @ 300
3 RFT of: 25 Burpees/10 DeadLift (225) – 9:45. I will be feeling this one tomorrow, I think.
I’m impressed with your deadlift John. I need to start working out with you.
Nice to work out with the 7am crew today, way to go guys – Dariel, Sico et al.
400M Run – 1:09
DeadLift- 5/5/5 (Max Effort) – 5@185 / 5@215 / 5@245
3 RFT of: 25 Burpees/10 DeadLift (225/135)
12:42 – first 2 rounds @ 215, last round @ 185
Yeah, I’ll be feeling this tomorrow too.
6/27/12
@10am: Tabata- Rope Undulation
Snatch Balance- WU-5@45/3@95 WS-5/5@130 + 5@150
Clean- 5/5@140 + 5@150
High Bar Squat- 6/6@180 + 6@192
GHD Sit Ups-12/12/12
GHD Hip Extension- 12/12/12
@3:30pm: Snatch Pull- WU-6@45/3@95 WS-3/3@107
4 Rounds of: 40′ Yard Sprint
Weighted Dip- 1×10@45lbs
6/26/12
Tabata Double Unders- 29/41/15/27/25/26/25/26=214
Bench Press- WU-3@45/95 WS-3@135/165/185/185/185
21/15/9 rft of: Pull Up/HRPU/ab mat Sit Up=4:33
6/25/12
500M Row- 143.8
Snatch- WU-5@45/95 + 5/5@107 WS-5@123
Split Jerk- WU-5/5@130 WS-5@150
Front Squat- WU-6/6@152 WS-6@176
Clean Pull- WU-6/6@140 WS- 6@161
GHD Sit Up- 12/12/12
GHD Hip Extension- 12/12/12
30″ Box Jump- 15/15/15
3 RNFT- 5 Strict Pullup / 5 Strict Ring Dip
400m Run- 1:32
Deadlift 5/5/5- 225/245/265 then 1@300 PR
3 RFT- 6:10 rx
Already sore
Nice time Rory! One of the best.
But, I forgot to tell Coach Dan that I made everyone jump on 35lb plates for the burpees.
Thanks Tam! That makes sense though. So is there any “games standard” burpee jump height?
I would call it a WOD standard. I just wanted to see people actually jumping.
There are multiple standards for burpees in the games and various wods. There are jumping to a plate, jumping over a box, jumping on a box, 6″ above arm reach, 9″ above arm reach, and 12″ above arm reach.
woops that was me.
BRICK today, 11 mile ride 4 mile run. just over an hour. Weather can’t be better. back at the box before you know it.
I hope to see you soon. I will be subbing some of the early bird WODs
Got 215# Clean today for a PR!