500 Meter row
5 Medicine ball squat cleans
10 Walking sampson stretch lunges
50 meter run
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Post time to comments.
WOD Demo with CrossFit Manayunk – video [wmv] [mov] [HD mov]
Who’s that with Tracey??? 😉
What a great pic! Looks like you had fun! Where’s his headphones? 🙂
Chris Spealler!!!!! One of the greatest athletes ever. Six times to the games and a nice guy. Look at that sweet baby too.
I should have held his baby and had him take his shirt off, no mistaking him then. Abs and tats.
0600 HEATHERHILL Repeats
warm-up: 1.5 mi easy
cash in: 1 x 400m long hill (1:17.9)
WOD: 13 rounds for time of:
125yd hill sprints
5 burpees at the top of the hill
walk down for recovery (roughly 1:50 – 2:00)
(0:47, 0:46, 0:44, 0:42, 0:45, 0:46, 0:50, 0:46, 0:49, 0:47, 0:49, 0:45, 0:48)
cool down: 1.25 mi easy
TOTAL: 3.91 miles
Speal’s kids face says, “really? another picture… ooookaaaayy” 🙂
my legs are already sore from hill sprints and wall ball shots, but it was fun!
11-ish minutes rx’d. Tracey made me realize afterwards that I had done an extra round. I don’t suggest doing an extra round.
At the beach with Nathaniel
Yesterday: a variation of CFHSV’s Sunday WOD
30 DB hang cleans 50#/35#
Today: a Fran variation
DB thrusters 50#/35#
No idea on our times, but both were challenging and tiring. That’s how we keep score on vacation. 🙂
Nothing says welcome back like Jake sneaking more weight on my bar while I’m struggling with wall ball shots 🙂 13:37 VERY scaled. Thanks 6am, feels great to be back in the gym!
9:47 scaled to 75# and 10# WBS. Headed to Destin. Anyone been to Destin CF?
Great to see so many people pushing it hard today and going Rx!
9:54 as rx’d
Way to rock it Justin! That’s a killer time!
10:43, scaled the cleans to 115
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