Warm-up:
200 Meter run
8 Air squats
100 Meter run
8 Push ups
100 Meter run
8 Tire jumps
200 Meter run
Workout:
For time:
50 Wall ball shots @20/14#
Rest 5 Minutes
200 Double-unders
Rest5 Minutes
50 Kettlebell swings @32/24 Kilograms
Powerlifting:
A. Clean – Build to a 1RM
B. Jerk – Build to a 1RM
“CrossFit Goal Setting Trainer Course: Constant Improvement” withย Greg Amundsonย byย Again Faster Equipmentย – video [wmv] [mov]
WENDY!!!! I love this!
Wendy, this picture is SO awesome!
Great pic wendy! Did u throw that bar to the ceiling???
Nice Wendy!! That weight looks too light for you!! You’re almost smiling ๐
VOD:
And he said to man, “Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.” Job 28:28
love the pic, wendy!
0630 SWIM WOD at Lily Flagg
w/u: 1 x 400 (100 Swim, 100 Kick, 100 Pull, 100 Swim)
WOD:
A. 5 RFT of: (Rx’d 12:26)
50m swim
20 Push-ups
20 Squats
Rest 5-6 min
B. 10 x 25m Sprint “Pop-outs” (sprint is finished when your feet or butt are on the deck)
Sets 1-5 on 60 seconds, sets 6-10 on 90 seconds
c/d: 100 easy (your choice)
Cash-out: Gainers and One and a halfs off the high dive ๐
So much fun this morning! Thank you Corrie and Rosemary for putting this together. I really hope we can keep this up through the summer.
That was fun this morning! Thanks Corrie and Rosemary. I’m in for more swim WODs this summer ๐
I really enjoyed the swim WOD! Thanks to everyone who came out for it!
Swim WOD:
A. 14:35
B. Beating Aaron 7/10 times
c/d: Couldn’t hang with AP on the Gainer, so I opted for the 1.5.
Thanks to Corrie for opening Lily Flagg for us. I spent every summer at that pool while growing up. Lot’s of good memories there. Thanks to Coach Kramer (Rosie) for pushing us on the drills. Highly recommend the swim WODS! I’ve missed the water ๐
RE: “B. Beating Aaron 7/10 times” – Grrrrrrr… ๐
Not that I was counting :). You smoked me in A.
Dang, Wendy!!! Awesome pic!
WB 00:00-01:47 = 1:47
DU 06:47-13:25 = 6:38
KS 18:25-23:01 = 4:36