WOD 7/9/14
8 Minutes of Shoulder/Thoracic/Wrist/Ankle/Hip Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles + 25 HRPU
Notes: Increase intensity gradually each round.
B- Bench Press- 8 Minutes WU to BW/.75 BW + 2 Rounds of: Max Continuous Reps @ BW/.75 BW; 3 Minutes Rest between efforts. – 15 Minute Cap
C- 8 Rounds of: 6 Pendlay Row (95/65)/6 Ring Dip; 30 Second Rest -18 Minute Cap
Notes: This is not meant to be done for time/Scale Ring Dip with a Kip or Band or Box or # of reps/Scale Pendlay Row weight or # of reps up or down based on ability.
D- For Time: 800M Run
Post your scores to the Whiteboard.
Lookin sharp Chuck!
Tina’s competing in an all female competition this Saturday at CrossFit Queens. She could use some friendly faces throughout the day.
All Hail The Queen WOD Times for Saturday July 12th- again, if anyone wants to stop by Crossfit Queens on Saturday these are the times-
10:05 – 10:55 | WOD 1 Rx division
12:25 – 01:15 | WOD 2 Rx division
02:45 – 03:35 | WOD 3 Rx division
Thanks Tam..I appreciate the support. CrossFit community in full effect!
Good luck this weekend! Kick some a$$!! 🙂
So I got sidetracked today and missed my WOD but I got a chance to warm up with CF Kids today –
1 lap around the block
Tabata Burpees – 40 Reps
Anyone wanna meet up at Sunset Park Pool tomorrow around noon? I got my son with me 🙂