Warm-up:
5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots
Workout:
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
Patrick Barber 11:12, Samantha Briggs 13:06.
Post time to comments.
Cool-down:
Front Lever practice
Powerlifting:
3 x 8 GHD Sit-ups
3 x 5 Explosive Wall-balls
3 x 8 Back Extensions
2-2-2-2-2-2-2-2-2-2
Dynamic Effort Box Squat
3 x 10 Reverse Hypers
5 x 15 Partner Assisted Glute Ham Raises
Max repetition Bodyweight Back Squat
“Handstand Push-Up Progression: Part 2” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Annie Sakamoto, 2011 Spirit of the Games Award Winner” – video [wmv] [mov] [HD mov – Download only]
Womens Event 1 Archive Footage – video [wmv] [mov]
She makes that look way to easy…
She does that for about 60sec, no problem, then turns to her boys and says “top that!” They don’t mess with Mom.
Here in Denver. Trying to acclimate to the altitude. We are going to stay in Copper Mountain later this week until the race on Saturday. Mandy and I miss everyone but we’ll be back at it on Wednesday when we get back.
Good luck, way to represent CFHSV!
Awesome!!! She’s my hero:)
18:04 rx
Sled pull on this or rope climb?
2 20′ rope climbs
17:48 rx’d
14:56
Scaled SDLHP to 95 pounds and Push Press to 115 pounds.
Scaled just right on this and kept it under my 15 min ceiling for wods.
12:07 rx’d
14:25
Awesome job by 0600!
Hey guys, quick update!
The yoga class scheduled for 5:45 tonight is cancelled.
Sorry for the late notice!
Jake
Had a great time today with the 4:30 class. Thanks for your hospitality, hope to see you guys soon.
11:58 rx / sled pull
WOW! Nice job!
Rx: 18:12
17:54-rx’ed
Good Chipper!
22:00 scaled
13:58 / sled pull rx’d very fun WOD
20:27 scaled. Surprised myself by finishing!
15:38
19:02 scaled. The relatively cool temperature was great, and I scaled enough I could pretty well keep moving the entire time which made me very happy.