Thursday, August 26, 2010
3 rounds for total work time:
A. Long Jump 100 ft
35 Double Unders
Rest 60 seconds
3 rounds for time:
B. Run 200 m
25 Box Jumps
C. Tabata Jumping Pull-ups for reps
Coach’s notes: Use 20″ box for box jumps. Post time for A and B and reps for C to comments.
Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes). Kids and Teens will be at regular times outdoors at Arbour Lake.
Awww how cute are you three. We have the best girls in the world at CFC.
So is blue the official CFC workout color? Or is the secret to your strength in workouts?
What a great pic!
@6 a.m. 1 round for time
400 metre run
15 Thrusters #42
15 SDLHP #42
30 Back Extensions
250 Metre Row
15 Thrusters #42
15 SDLHP #42
30 Back Extensions
250 Metre Row
15 Thrusters #42
15 SDLHP #42
30 Back Extensions
400 Metre Run
19:38
Followed by 1/2 Tabata Push-ups just because we had a few minutes
8Strict/8Knees/8Knees/10Knees
Thanks for the class Michelle, it was great to mix it up!
A. 6:00 DU’s gave me a lot of trouble today
B. 8:45
C. 86 reps w/ a plate under the feet part way through to help get my chin over the bar. Thanks, Kris. Great job to the 9:30 crew.
Super cute pix!!!!!
Did back squat .. worked up to 190×1 *felt good today could have gone higher (I think!!!)
Superset with GHD 5×15 then did C of today’s wod: 250 reps (would have been much different if I had done A & B first!)
Nice work to everyone in 9:30!!!! this one looked fun but I missed back squat yesterday and really wanted (needed) the practice!
Thanks Stacey for partnering with me!!!
Did 2000m row from Aug 20, and posted there.
A. 4:33
B. ? 6ish, I thought box jumps were first and did 21 before having to start over and then Alvaro and I had a 100m sprint race which was a bad idea
C. No idea, but I think over 170
Great class Kris.
Rebecca:
A) 3:32
B) 4:18 What a nice day for box jumps…I love box jumps!!!
C) 197
Thanx Kris!!!
Back Squat up to 180 x 1 and super set GHD. Did C for a total of 190. I was thinking about Tigger all morning with the box jumps.
A) 6:30 DU needs lots of work
B) 7:58
C)140
Thanks Kris
A) (20 DU’s per) 4:49 WT
B) 7:28
C) 103
We used to do K2E alot. Now it’s more T2B. How about some K2B sometime?
A. 5:21 (DU’s getting better but still need some work)
B. 7:07
C. 145
Thanks Kris
A. No idea
B. 8:12 (The sprint with Allison BAD IDEA! Had nothing left after that)
C. 140
Shared with Blaine a second BAD IDEA! and did 150 burpees for time. 14:52. Shaved a minute compared to the time I did it in California at the games.
A. 11.47
B. 5.09
C. 164
A: 4:39 (DU’s are starting to come)
B: ? My book is in the truck and I am on the couch!
C: 139
Hulk, Rory buggered his calf on the first round of A so we didn’t attempt the 150. Maybe Saturday or Sunday.
A: Strict Pull-up on the mintue:
10+10 – DOH!!
5:00 Rest
B: 150 Burpies for time w/ Alvaro
8:06 – I may have a sub 7 in me somewhere but not much more than that.