Friday, April 3, 2009
21, 15, 9, 15, 21 rep rounds for time:
Barbell Thruster
Box Jump
KB Swing
Coach’s notes: Guys use 65 lbs and gals 45 lbs for the thruster, 24 and 18 inches for the box jumps, and 1.5 pood and 1 pood for the KB swings. Thrusters cannot be taken from a rack. Post time to complete to comments.
CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12. Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!! Up to two classes per week for only $50/child/month. Drop in and try it out for only $15/class.
31:25 as rx’d. N.D.E.
26:26 as rx’d
Mo: 16:41 as rx’d
subbed step-ups instead of box jumps because of a tweaked ankle
weights as rx’d
14:58
18:55 ( I think)
Nice work Sweeney! Enjoyed the encouragement
from the coaches today- Thanks!
Scaled so I could keep it reasonably fast-paced. 45 lbs, 20″, 1.25 pood. 18:28
12:58 as Rx’d
17:00
w/ 55lb thruster, 20″box, 45lb DB
ML – 20:12 (25 lb KB)
D – 21:10 as rx’d
Thanks James for all your encouragement!
17:40 as rx’d
18:23 as rx’d
12:44 as Rx’d
did the first 21-15-9 in under 4 minutes…all down hill after that…over 8 mins for the next 15-21 reps…good push from everyone in class tonight!! you all pushed hard on this one
23:30. Scaled as 55 lbs, 18″ box, 1 pood kb
wow steve
16:15 as rx’d
17:53 as rx’d
Great work everyone!
Loved the coaching for the entire warm up/ WOD today James!
16:33 as rx’d – very hard! Thanks James and thanks Steve for letting me know what my time was. Sore lower back at the end – weak core.
Barbell Thruster (44lbs), KB Swings (35 lbs).. 17:54
18:19 as Rxd
tough tough
22:36 – frig, I was seriously happy to make it through this one.
As rx’d 16:22