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Tuesday, July 23 2013

Posted by Mandee on July 22, 2013   |   14 Comments

Jennifer 1Jennifer 2

Fleming 1Fleming 2

 

 

WOD:

A. Weighted pull-ups 3-2-1-1-1 E2MOM

B. Complete the following for time of:

10-9-8-7-6-5-4-3-2-1 reps of:

front squats 95/65

pull ups

400m run

1-2-3-4-5-6-7-8-9-10 reps of:

box jumps

push press 95/65

 

CFHSV Running & Endurance WOD:

3 x 800m

rest 2 minutes between efforts

rest 5 minutes then,

Partner Plank WOD:

P1: sprint 400m

P2: plank hold

switch; repeat for a total of 4 rounds

meet at Randolph track at 7pm

14 responses to “Tuesday, July 23 2013”

  1. Tracey says:

    Aaron that looks good! I was cleared for plank holds today.

  2. Meredith says:

    Ladies! Smokin’ the barbell push ups!

  3. Scott Rauer says:

    On behalf of my feet, thank you for re-grading the runnng track. MUCH BETTER!!!!

  4. AP says:

    A. done.
    B. Rx’d Boom-shocka-locka!

  5. Larry says:

    Modified yesterday’s workout here at the beach

    150 double unders
    50 hand release pushups
    50 kbs @ 24kg
    50 hand release pushups
    50 kbs @ 24kg
    150 double unders
    =24:08

    Holy shoulder smoker!

    I highly recommend a kettlebell for all you crossfitters to have in your home gym. It packs well for trips to the beach – very versatile!

  6. Joe L says:

    A. 50# PR
    B. 22:36 Rx’d

    Aaron smoked this one! Great job 0600 class.

    Oh yeah, and Boom-shocka-locka!

  7. Eric says:

    17:25 Rx’d

  8. Nathaniel says:

    11:16 rx

  9. Mandee says:

    14:24 rx’d

  10. Justin says:

    11:37 rx’d

  11. David M. says:

    14:36 with 10 pound vest

  12. Kerri says:

    18:44 Rx’ed

  13. Mac says:

    95

    13:05 rx

  14. Jamie says:

    22:07 scaled to ring rows. Saw the ghost of Steve at 415!!