Warm-up:
200 Meter run
4 Inch worm w/push up
8 Perfect air squats
100 Meter run
2 Inch worm w/push up
4 Perfect air squats
Workout:
21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up
Post time to comments.
Powerlifting:
A. Back Squat – Build to a 1RM
B. Back Squat – AMRAP @85% of part A x 1 set
C. 100 Pistols for time
WOD Demo with Greg Amundson and CrossFit Kids – video [wmv] [mov] [HD mov]
Rx’d
5:15
150 burpees in 2 days = burpee OD
AGREED!
Beast!!!
13:33–Rx’d the squats & burpees but had to cut the # of pull-ups to 12-9-6. THANKS SO MUCH to my support group (Casey, Clair & Jane) for pushing me & refusing to let me quit!
You did great Wendy!
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9:33 Rx’d. Now, that was a workout to get your Monday morning started. Thanks for the coaching and push Robert! Thanks also to Jane for the extra push to finish sub 10. Great morning!
7:38 rx’d. Thanks for the push, Clair! Loved the mobility work before the WOD, Robert. We had a lot of great energy in the 7am class!
6:45 RX’D tried to hang with AP but was done at the first set of burpees.
8:56 rx’d. Burpees are fun.
that is not even funny to joke about. 🙂
5:53 rx’d. Burpees are no fun.
5:59 rx
Rx: 7:38, slow and steady