Warm-up:
Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM
Workout:
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Cool-down:
Spend 5 minutes stretching out the hamstrings
“Inside a Strongman Seminar: Atlas Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
One of your own: “The Story of CrossFit Legacy” from the CrossFit Journal.
Great powerlifting class Monday! If you like to flip tires and push sleds you have to try these classes out! They are not for muscle heads but for those looking to RX the weight in normal everyday WODS.
Great picture!
Scaled
3 rounds @ self imposed 10 min cut-off
Scaled DL to 225 and forced a 10 min cut-off because of marathon training. Tonight is short interval track wod, 12×200, 2 min rest at HHS track around 445ish, if anyone is interested.
Scaled to CTB PU and 225# DL, time of 16:01.
Hopefuloly will make it CFE programming later afternoon: long intervals (800m repeats), or possibly join the ragamuffin at HHS
Way to go Erin! And James!
Those tire flips made the muscles in my fingers feel all wobbly for a day or two.
Flipping tires is so much fun!
14:00 rx’d
Nice
God is Good all of the time!! My scans came back normal thank Jesus and now we will figure out how to stabalize the thyroid and get the pituitary functioning properly again! Thank you for your prayers they gave me strength.
🙂
This is only the second or third time this has happened, but I’m just too beat up to attempt this WOD tonight. And tomorrow I hop in the car and head north. Dissapointed to not get a WOD in tomorrow afternoon, but I get to meet my new granddaughter for the first time, which is cooler than a lifetime get-out-of-burpees pass. I’ll see all you crossfitters at 1730 next Monday!
9:50 scaled muscle ups to chest to bars. I really liked this one, but need to work on getting muscle ups!
17:18 rx’d
For time:
20 calorie Row
30 Wallball Shots
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull 95/65
30 Burpees
20 Shoulder to overhead, 135/95
13:11 rx’d
Scaled: c2b pull ups w gray band….DL, GHDs, and run Rx’ed
13:55
15:53, scaled chest to bar with jumping on the box and 155#. Ouch.