WOD 7/17/14
8 Minutes of Hip/Ankle/Calves/Back/Shoulder Mobility
A- WU- 1 Mile Run @80-100% RPE; 3-5 Minutes rest immediately after
B- Flight Simulator= For time: 5 unbroken Double Unders/10 unbroken double unders/15 unbroken double unders/20 unbroken double unders/25 unbroken double unders/30 unbroken double unders/35 unbroken double unders/40 unbroken double unders/45 unbroken double unders/50 unbroken double unders/45 unbroken double unders/40 unbroken double unders/35 unbroken double unders/30 unbroken double unders
25 unbroken double unders/20 unbroken double unders/15 unbroken double unders/10 unbroken double unders
/5 unbroken double unders -25 Minute Cap
Notes: You MUST stop between sets/No singles at any time.
C- 3 Minute AMRAP of: Ab Mat Sit Ups
Post your scores to the Whiteboard.
For those who yet have great double unders
http://youtu.be/_7cpagB7WUg
Subway Series is right around the corner and we have some open spaces in our 3 person team..let me or Marcos know if you are interested in being involved in a great NYC Crossfit event! It’s $33 per event- Sunday August 10th.
we are looking for one man or woman to compete Sunday August 10th- if anyone could help out or is interested let us know b/c we need a fill in for this day. They will be on team with Patty and Michaela.
A – 6:30 mile, this is a PR if you forget high school
B – made it up to 35. I need my own rope!
C – 70
I gotta start posting on here again.
Box jump max height 44″ felt easy but I think another 6″ jump was probably not going to happen but happy with the Pr. Last time I tried this like 10 times. Today one shot.
I PR’d flight simulator by 2 minutes 16 seconds. I took nice quality breaks so I wouldn’t miss higher rounds and went UB the whole time.
Also was able get in MU practice and got 5 single reps without missing- still can’t string 2 together though.
Props to Smanik for finishing this workout in 24 minutes- clearly the man did not want a DNF. Nice work! He did also just run a 6 minute mile!
Thanks Tina. Was impressive to see you work, and all the more frustrating every time I tripped up, haha.
That time is sick Tina. Nice work
WOW those were some impressive numbers on the whiteboard today. I got my eyes on Paul, up and coming fast!!
Izzy and I are so caught up on 26th Street this week. My workout routine went sour for the last couple of days.
Looking forward to getting to the pool tomorrow. 12:30 sunset is where it’s at.
I’ll be there!!
wait what pool?
Sunset Park Pool- you in?
I had to work. 🙁 But let me know about next time!
Ouch. Happy to get through it, lots of improvement opportunity there though.