For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Adam, Autumn, and Drew shooting wallballs in the dark!
NO 5:30 PM CLASS TOMORROW NIGHT
We will be at the Basement.
9 comments:
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
We will start the WOD at 5:40. Get there on time so you can warm up and start with the group. If you are late you are losing time. Clock starts at 5:40 for everyone.
Did 43:34 RX'D. Good coaching Amber! Got the first mile in 6:17. Not sure about the last one. Much slower though.
Did 20:57 Pack. Felt good! Next time I will do Rx and see how I do.
Amber 36:20 Rx - PR
9 seconds behind Allen. Ahhh! I didn't think I would get that close to his time and if I would have pushed just a little bit harder I could have won. Bitter sweet time :)
8:00 mile
16:53 @ end rd 10
27:09 @ end rd 20
36:20 finish
oo-ee! lots of awesomeness going on at carport crossfit today!
Murph Rx 41:43 slow 7:30/7:41 run splits with 4 hills. Rough doing it alone. Was going to do 300 situps but the kitty kat in me took over and I punted.
Drew 28:35 HARD RUNNING by myself.
Where were the Watson's, Scott, and Jason?
but i got great cuing from A.D.
7min mile
13min work
8min mile
Oh no!
We noticed tonight as we were putting tomorrow's WOD on the blog that the date was wrong on this post. We apologize, especially to the evening crew! Sorry guys!
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