WOD 7/17/13
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 400M M.B. Run (20/14) + Tabata- Floor Wipers
B- Hand Stand Walk- 8 Minutes Practice
C- Bench Press- 3 Minutes WU To 70% + 3/3/3/3/3/3/3 Every 45 Seconds
D- For Time- 40 USA K.B. Swing (24/16kg)/ 30 K.B. Taters/ 20 K.B. Goblet Squats/ 10 each K.B. Snatch
Aw cute photo!
Haha I look crazy! Like im about to kidnap appa
You look great Vicki 🙂 And Appa is the cutest!
Hi Marina 🙂 Miss you!
CrossFit East Village
– WU: 300m Run
– 2 RNFT: 10 TGU (16kg)/15 Burpees
– Alternating Tabata: Singles/DU
– 2 min Max Effort DU: 155
– 3 min Max Effort Burpees: 39
– 2 min Rest
– 3 min Max Effort USA KBS (24kg): 58
– 2 min Max Effort DU: 85
I miss my jump rope
You did that with a random rope? Nice job
What up Mellor?? Good job out there, way to represent.
Haha yea my shoulders were smoked. Whats good coaches!! Tryin my best. Still look at this blog everyday #addiction
8 Minutes of Hip/Back/Shoulder Mobility -DID IT
A- WU- 400M M.B. Run (20/14) 2:29 +
Tabata- Floor Wipers 35
B- Hand Stand Walk- 8 Minutes Practice
C- Bench Press- 3 Minutes WU To 70% + 3/3/3/3/3/3/3 Every 45 Seconds 145
D- For Time- 40 USA K.B. Swing (24/16kg) 20kg
/ 30 K.B. Taters/ 16kg
20 K.B. Goblet Squats/ 20kg
10 each K.B. Snatch 16kg
Wow, Josh your blogging now.? So cool 🙂
I speak for all of us when I say, welcome to the community!!
Strength class
A- WU- 400M M.B. Run (20/14) 2 something + Tabata- Weighted Floor Wipers- 38
C- Bench Press- 3 Minutes WU To 70% + 3 rounds of 2 min AMRAP @85#
1st round (started with 90# which was too much) 17
2- 21
3- 17
B- Hand Stand Walk- 3 Minutes Practice (need to work on these, wish I had more time this morning…it’s my new goat)
D- For Time- 30 K.B. Taters/ 30 K.B. Thrusters/15 K.B. Taters/15 K.B. Thrusters- 7:30 (worked w/16kg)
Get it Tina!!
A: 400M M.B. Run (20) 1:48
Tabata – 20# Floor Wipers- 31
B: Bench Press- 3 Minutes WU To 70% + 3 rounds of 2 min AMRAP @ 150#
1- 22
2- 16
3- 14
Total = 52
C: 5min AMRAP 10 Taters @ 24kg + 10 K.B. Thrusters @ 24kg – 2rds + 10 + 4
Your Chesticles are going to be fried tomorrow. LOL
A- WU- 400M M.B. Run=1:39 + Tabata- Bar Wipers= 45 reps total (45L/45R)
B- HandStand Walk Practice- 10 Minutes (first few minutes were shaky but I remembered what Dusty Highland was saying on the video I posted and his cue’s worked really well for me)
Im with Tina, this is a definitely a major GOAT for me but made some great progress today 🙂
C- Oly Squat- Wu- 5@45/3@95/135/185 + 5/5/5/5/5/5/5 @215lbs
D- For Time- 40 USA KBS/30 Taters/20 Goblet Sq/10 ea Snatch (24kg)=7:36rx
Loved this today.
400m med ball run: 2:01
Handstand – worked on good kickups, shoulder taps and hip taps
Bench – worked at 95lb
KB metcon: 6:49 – 35lb for the first two sets, dropped to 26lb for the last two
400m med ball run: more than 2min
Handstand – took a few steps on the blue mat today!
Bench – 7×3 @ 75lb
KB workout: 5:27rx
Strength class –
A. WU 400m MB run – 1:46 @ 20lbs, weighted floor wipers @ 20 lbs – 42
B. Bench Press – 3 RDS, 2 min, AMRAP @ 70% 150lbs – 19/11/12 42 Total
C. 5 min AMRAP – 10 Taters & 10 KB Thrusters @ 20kg – 3 RDS + 10
Cash out – hollow body practice – 4 sets of 10 with 2 second hold
Oh shit love all the blogging tonight!!
Warm Up – mobility
Over head Squat Singles – 65/85/95/105/115/125PR
Nancy – 5RFT of 400m run/ 15 OHS = @65 19:29 RXED !!!!
Kettle bell metcon – 10:29 RXed. Oh my I bombed this one so bad. But first time I snatched 35lbs and I did it for 10! PR
You guys are all killin it out there. 718 is the jam