Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments.
13 comments:
If you do not do GHD’s regularly sub sit ups today.
Big Dawgs:
as Rx’d
Women - 95lbs, 20” box
Pack:
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box
Women-65#
Puppies:
Three rounds for time of:
Row 250 meters
10-35 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 12-15 inch box
Scaled WOD courtesy of BrandX
25:40 Rx with a run instead of a row. Front squats unbroken, but slow.
Pack a lunch and bring a tent. I'm gonna be a while on this one!
29:48 RX'ED THE RECOVERY TOOK LONGER THAN THE WOD BUT I GOT MY CHOCO MILK RECOVERY DRINK AND I WAS GOOD THAT WAS SO HARD TODAY BUT SO REWARDING TO PUT BEHIND ME HARDEST WORKOUT SINCE I HAVE BEEN AT CARPORT. GOOD LUCK TO THOSE THAT STILL HAVE IT IN FRONT OF THEM. HAVE FUN.Z
oh no....if the z-man says it's hard, then yowza!
35 lb bar 10" box jump run 200 m regular situps 15 17:46
working hard today but eating good so that should make work recovery better. looking to be sub 20 but box jumpsahh not what i like to see come out of the hopper. Drew
good article about food "myths"
http://fireofthegodsfitness.blogspot.com/2010/09/myths.html?spref=fb
hope everyone is getting ready for the nutrition seminar on saturday! it should be a fun time! :)
Drew 18:18 Rx
I was on pace for 15 min but box jumps are slow.
Dave. i had food, stayed extra long but u never posted a time or u did not run it, are u running again.
5 round
row, 75# front squat, toes *close* to bar, box step ups 20" box. somewhere in the vicinity of 40 minutes.
Amber 24:00 Rx
Super tough workout, ♥ it!!!!
29:58
one of the hardest wod's I've ever done since beginning crossfit.
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