WOD 9/23/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 2 Minutes of: Max Reps Double Unders + 2 RNFT of: 5 Chin Pull Up/8 Each Pistols (alternating) – 6 Minute Cap
B- 10 Rounds of- In 2 Minutes: 30 Double Unders/1 Rope Climb/Max Reps Box Jumps (30/24″); Rest 1 Minute Between Rounds
Notes: For Double Unders practice 30 seconds/For Rope Climb scale to partial ROM/For Box Jump scale height of the box if necessary/Score= Total # of Box Jumps completed.
C- 2 Rounds of: Run 800M or Row 1K; 3 Minutes Rest Between Rounds
*D- 100 GHD Hip Extension + 100 Hollow Rocks + 50 Dynamic Blackburn’s
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Warm up – 2 Minutes of: Max Reps Double Unders = 173
+ 2 RNFT of: 5 Chin Pull Up/8 Each Pistols
10 Rounds of- In 2 Minutes: 30 Double Unders/1 Rope Climb/Max Reps Box Jumps (24″); Rest 1 Minute Between Rounds = 171 Box Jumps @ 24″ rxed (7 rounds of DU’s unbroken!!!)
Run 800M = 4:40
100 GHD Hip Extension + 50 Dynamic Blackburn’s
Tabata GHD Sit Up Hold = only got through six rounds
Rxed the pistols today, pretty happy. I am gonna blame the squat cycle, I can now comfortably squat on one leg 🙂
Tam – Seen some drastic jumps in all your workouts. Proud of you. All your hard work is paying off.
I just signed up for the east coast championship open. It’s like the CrossFit open from March. It’s three workouts, one each week, starting October 31. If anyone is interested and want more info visit ecchampionship.com.
I will tell you tomorrow if I think I can represent well for this championship
EMOM x 5
Min 1: 5 hang squat clean @185 + 1 strict HSPU
Min 2: 4 hsq cln + 2 strict HSPU Min 3: 3 hsq cln + 3 strict HSPU
Min 4: 2 hsq cln + 4 strict HSPU
Min 5: 1 has cln + 5 strict HSPU
ALL sets are done unbroken.
*failed after the 3rd rep of strict HSPU
“Murph” – 38:26 PR (no vest)
Shoutout to the 5pm crew for doing the “unkown” and tackling “Murph” with Tim on his last day with us. Great send off for a great guy. 718 will miss you.
Love you Cory.
Haha! You’re a beast!
Thanks Cory,
I appreciate the love, your compliments mean a lot to me. I value your opinions.
I have been really trying hard to take it up a notch. I love the new box and I want to make the community proud to call me their Coach.
Xoxo