WOD 9/22/13
10 Minutes of Shoulder/Wrist/Ankle/Calf Mobility
A- WU- 3 Rounds of: 30 Seconds each: Bear Crawl/Crab Walk/Walking Lunges
B- Falkel= 25 Minute AMRAP of: 8 HSPU/8 Box Jump (30/24″)/1 Rope Climb
Army Staff Sgt. Christopher M. Falkel
C- TGU- 3/3/3/3/3 Max Effort -10 Minute Cap
B- Falkel= 25 Minute AMRAP of: 8 HSPU/8 Box Jump (30/24″)/1 Rope Climb- This workout def played to my strengths…felt pretty good the whole way through and went most rounds unbroken. 15 rounds flat Rx
Everyone put in a great effort and performance! Sam- ice that leg!
C- TGU- 3/3/3 Max Effort -26# Did 1 on each with 35# barbell, which was serious core work. Gonna do that next time. Thanks for letting me step in Dave!
A) Mixed mobility work
B) Falkel – 25 min AMRAP – 8 HSPU / 8 Box Jump 30″ / 1 Rope Climb – 9+8 – HSPU continue to limit me but it’s getting better
C) TGU’s with a barbell! Thanks Tammy & Iz for letting me play around with this. Did 45lbs for 2 rds of 3 each then alternated one arm snatches & top to top TGU’s for 3 each.
I need to prioritize shoulders for a while.
Also – Tina killed it today. Dariel, I saw you looking nervous.
Thanks Dave! Now, if I could just get those muscle ups!
Also meant to shout out to Rose- great effort girl- way to Rx that shit!
Great job today everyone. It was alot of fun!
**I’m too tired to write anymore… ha
Nice WODDING with D & Andrea today! Lots of laughs
Warm up – Hang Snatch Doubles 2/2/2/2/2/2 @ 80lbs
TGU with the barbell 3/3/3/1 = 25/35/40/45×1 each side. ( dedicate this to Smanik)
12 min to complete 5 rounds of “Falkel” 8 HSPU / 8 Box Jump 24″ / 1 Rope Climb = 11:37RX
Bench with the NEW EarthQuake Bar!!! this was funny, shakey as a mother fucker!!
5/5/5/5 @ 12k Banded to each side I was giggiling like a school girl.
Love the new gear Iz!! The Box is really coming together 🙂
Way to go Tina. Thought I had Falkel locked down.
I was in VA today. I visited Crossfit Bezel.
http://crossfitbezel.com/wod-92213
WU:
100 m jog plus mobility stuff.
TGU x2 each side x3 rounds plus 1 each side after that (15 lb kb, worked on form)
WOD:
AMRAP in 15 min
200m row
5 sandbag box thrusters 30#x1, 20#
15 ussr kb swings 35#
5 rounds + 90m
CASH OUT:
85 abmat sit-ups (3×25 +10)