Warm-up:
250 Meter row
3 Rounds:
P1: 50 Meter run
P2: Burpees
Swap
Workout:
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.
Compare to 041015.
WOD Demo from CrossFit Santa Cruz – video [wmv] [mov]
Austin Malleolo and Spencer Hendel on today’s WOD – video [wmv] [mov]
Welcome Back AJ.
Train Hard, Train Smart, Train to Survive!
Is it true?! AJ’s back?!
Nice! Great form. Have you been practicing?
Welcome back Amanda!!!!
That’s some legit squatting going on! Welcome back AJ!
AAAAAAAJJJJJJJJJJJ!!!!!!!!!!!!!!!!!!
It was great to see Amanda back last night. 🙂
AJ!!!!!! This makes me smile.
29:23
Scaled left arm TGUs to 20kg, right arm and other movements Rx’d.
Seriously legit AJ!
So glad to see you are back Amanda!
22:36 rx’d
Welcome back Amanda
283 @ 30 minutes; scaled ring dips to 25 and turkish get- ups to 8kg
29:08
Failed after 32 ring dips so I finsihed last 18 with bench dips. Scaled TGU to 1 pood. Rx’d everything else.
Got to 3 TGU @ 30:00 cut off-so 303 reps, rx’d. I got stuck on the ring dips for about 10 min…no fun after all those pull-ups last night.
Welcome back, Amanda! 🙂
Welcome back Amanda!
I came across this article on barefoot running. A Harvard study concluded that front-foot-strike runners have a lower injury rate than heel-strike runners. Thought it was an interesting read.
http://www.sportsonesource.com/news/spor/spor_article.asp?section=2&Prod=1&id=41245&utm_source=Listrak&utm_medium=Email&utm_term=http%3a%2f%2fwww.sportsonesource.com%2fnews%2fspor%2fspor_article.asp%3fsection%3d2%26Prod%3d1%26id%3d41245&utm_campaign=SGB+UPDATE+-+Harvard+Barefoot+Run+Study%2c+Crocs%2c+Skechers%2c+Burton%2c+Confluence+Watersports%2c+Nike%2c+Wils
302 at the 30 minute cut-off. I got through two TGU on each arm. Scaled the dips to bench dips, and scaled the TGU to 8kg. I started out with the 12kg but my arms were too shot to be safe. I was worred about an angry kettlebell falling on my head. (And you know what?? Box jumps after rowing SUCKS! LOL)
Welcome back, AJ!!
Carson, that’s NO LIE!! I remember when we did Tracey’s b’day WOD, I got off the rower, ran to the box and went to do my first jump & just jumped straight up in the air. My legs wouldn’t work on the first attempt, lol!
20:21 scaled
Shoulder still jacked up. Sub’d an extra 500m row for the pullups, bench dips for ring dips, and only did 3 turkish getups before stopping… even a left side getup was murder for my right shoulder.
23:30 Rx’ed. TGUs were brutal, took me over 10min just to get those done. Great crowd at the 4:30 class!
Nice work out Josh! Impressive
25:17 rx
Glad to see ya back Amanda!! Squat form looks great,it looks like you never even left!
Thanks everyone!!!!!!!! 🙂