Warm-up:
250 Meter row
2 Rounds:
10 Second Handstand hold
5 Russian step ups/leg
10 Second ring L-sit
5 Parallette jumps
Workout:
5 Rounds for time:
5 Wall walks
10 Toes to Bar
24″ Box jump, 20 reps
Post time to comments.
Powerlifting:
A. Thruster – Build to a 1RM
B. Squat Clean – 1 rep every minute for 10 minutes. Increase weight every minute. 1st rep starts @70% of your 1RM.
C1. Wall Ball Shot – 5 x 10 reps @30/20#; Rest 1:00 – These are to be max height efforts.
C2. Box Jump Gauntlet – 5 x 1 time through or as far as possible; Rest 1:00
“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Great wod to kick off our 0600 Short Shorts Friday summer series…too bad it’s not a 10 min squat test.
Or rope climbs.
I’m expecting 100% participation with our initial Short Shorts Friday, 0600. Bring it!
VOD:
When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love. 1 Corinthians 13:11-13
Excellent turnout for the first day of Short Shorts Friday, way to show some skin 0600!
Rx’d 10:48
Good luck to all Pound for Pound folks this weekend!
I liked the first week of the summer short short series (SSSS) or (S4). Very inspiring 0600. Next week we may add obscenely tight shirt to the attire.
13:24 RX
Love it. Does anyone have an Affliction or Ed Hardy T I can borrow? Lets crank up the obnoxious level to an 11.
Eleven. Exactly. One louder.
Excellent Idea!
1630 is going to have to get in on this…not the short shorts…but maybe some 80s gear
Perhaps next time we can do ab 0600 Sexy and I know it WOD. Larry I think was the one that tossed out the idea of speedo’s…LOL!
WOD 14:38
fourth and fifth round substituted ten HSPU for wall walks.
Wanted to wish everyone headed down for #4# this weekend the best of luck! Stay confident and ATTACK every workout. It will be a battle so treat it like one. I’ll be keeping you all in my prayers.
FULL effort, FULL victory!
Good luck to everyone this weekend at #4#! A great coach told me the other day that Christ never calls us to do anything half way…. Remember that!!! Give it your all in every workout!
4 rds @ 20min
Had to scale the Wall Walks after 2nd rd because I was feeling some pain in my back, so only walked up wall 1/2 way.
Love to see 0600 with so much skin!! That’s why I like the summer months so much!
Oh, and for the ladies, ill be looking for SHORTER shorts for next week
Has anyone seen the challenge to us from Healthy Huntsville on our Facebook page. Crossfit Impulse already responded. We should get in on this.
14:19 Rx
Great WOD. Was a little worried about the box jumps after all those back squats yesterday.