21-15-9
Wallball shots, 20#/14#
Pullups
Rest precisely 3 minutes then do it again. Rest another 3 minutes and do it one last time.
Amber Hill 21:17, Cori Johnson 23:10. Post final time at the end of 270 reps.
Thanks to Iron Tribe Fitness for this workout and for the Fitness Festival this weekend! Winners have been announced. Check out the highlight video on Tribe TV!
10 comments:
Big Dawgs:
As Rx’d
Pack:
men 14#
Women 10#
Puppies:
Use appropriate medball
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
Amber and Drew both took 2nd place at the Fitness Festival! AWESOME JOB COACHES!!!!
Mod WOD:
21-15-9
45# Thrusters OR 65# back squats
Pushups
Rest 3 min and do it again. Rest another 3min and do it one last time.
OK gang, our coaches are "killing" it. Way to go Amber & Drew and Cori & Dave at Ruben Studdard's Fitness Fest. Now the rest of us have to step up. When's the next Crossfit Competition in B'ham?
there will be lots of competitions in 2012! we'll keep you posted on all upcoming events! we would love to see our athletes compete! ya'll don't know how good you really are!
21:17
Rd 1 - 4:00, rested till 7:00
Rd 2 - (5:25), finished at 12:25, rested till 15:25
Rd 3 - (5:52), finished at 21:17
The math is as hard as the wod. Haha!!! Whew! I am ready for the weekend!
23:10
rd 1 completed in 4:54
rd 2 completed in 5:24 (i think?)
rd 3 6:44 (i think?)
crap, i can't really remember...i don't think that's right. i wrote it in my book...it took me a while to figure out the times to do each round because i was having a hard time counting. haha!
ya'll are gonna LOVE the cashout! you definitely need to come wod tonight to experience it!
20:00 min.
15:25
21-15-9
HSPU/box jumps (6:50)
Then GHD situps/back ext (11:05)
Then 65# back squats/pushups (15:25)
I was planning to rest 3 min between each round is 21-15-9 but the HSPU took so long I decided not to. I was WODing with Drew and wanted to stay somewhat close to him. This was fun! A "little" harder than I expected. ;)
15:55 Rx
Post a Comment