WOD 7/12/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 10 Rounds of: 40 yard Dash; 45 Seconds Rest Between Efforts
B- 25 Minute AMRAP of: 800M Run/1K Row/100 Double Unders
C- 3 Rounds of: Max L-Support Hold; 45 Seconds Rest Between Rounds
Post your scores to the Whiteboard.
So proud to be one of Tina’s Coaches today. She crushed the WODs at CrossFit Queens and left it all on the floor!!!
She came in 15 of 36 in the RXed division.
Nice work Tina. You represented very well.
I just wanted to say thanks to everyone that came out today- Coach Tam, Smanik, Mark and Grace, Dariel and Andrea and OG Sarah..having all your support really just made the day that much better! And thank you to everyone that wished me luck- I did my best and ended up right where I had set my goals- 15 out of 36- not bad for probably the oldest competitor there! And of course last but never least my biggest fan Marcos who lost his voice today- your constant encouragement is what pushes me to be better at this thing called Crossfit!
All Hail to the Queen
WOD 1
Clean/Hang Clean Ladder- 45 seconds to hit two lifts
95/115/135/155 (just for clean) 15 deadlifts in the remainder of time
WOD 2- 7 min AMRAP
24 DU/12 Racked Lunge (80#)/6 HSPU- 5 rounds
WOD 3- 7 min timecap
30 Wall Balls (20# 9′ target)/10 T2B/10 Box Jump/9 T2B/9 Box Jump/8 T2B/8 Box Jump/7 T2B/7 Box Jump/30 Wall Balls- got through to 9 Wall balls at end