Warm -up:
Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings
Workout:
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
Post rounds completed to comments.
Cool-down:
Spend 5 minutes with a trigger point ball on the triceps
One hand Muscle-up by George Piwko – video [wmv] [mov]
your kingdom come, your will be done on earth as it is in heaven.
Matthew 6:10
Made up the 100’s WOD in 32:30 rx’d. I got to the OHS at the 16 min mark, and yeah, they took awhile.
5+11 rx’d
6 Rounds of:
3 Overhead Lunge/Overhead Squat prgressions
6 HSPU
9 Pullups
Overhead lunge/overhead squat progressions consist of one left leg lunge step, one right leg lunge step, and one overhead squat all with a 45# bar.
9:22 rx’d
Here is a link to a much better CrossFit Huntsville Web Page. It is much, muy better. Please check it out and tell me what you think.
http://bacolicio.us//http://crossfithuntsville.com
Love it, that is the bacon. Pretty Cool KLOWE. Do you still WOD or perform bacon eating contests. You are the man!
HA!YUM
Thats awesome!
Looks good, KLowe!
That was a rough WOD, the heat’s really starting to get to me during the metcons the last couple weeks. I wonder if there is an affiliate in Ely, Mn? 4+0 with ring dips scaled to tricep pushups. But I can finally do some onesy-twosey ring dips. Only took 5.5 months 🙂
5 rounds-scaled with push ups instead of ring dips
6 rounds flat RX’D
Ouch
4 + 1 rx’d The ring dips are my holdup….need lots of practice there.