10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Gretchen Kittelberger 9:20. Post time to comments.
Compare to 100323.
"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov]
Scaled WOD courtesy of BrandX.
ReplyDeleteIf you do not regularly do GHD sit ups, please do not do them in a Metcon environment. Practice them in your warm ups or cool downs often and regularly before doing high numbers of them or using them in a metcon.
Big Dawgs:
as Rx’d
The Porch:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Sit-up
Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 20-24 inch box
Sit-up
Puppies:
10-8-6-4-2 reps of the triplet:
Beginner or Assisted pull-ups
Box jump, 12-15 inch box
Sit-up
13.46 RX minus 6" (there was only one 30" box available and I didn't want to be a joy killer to my good friend Sam so I deferred to a 24" box ;0)
ReplyDeleteWhat a great day! A box full of CJs this a.m. Carport doesn't get any better than this! (unless you count a waffle house run).
bill, i didn't realize you wanted to jump on the 30" box. we could've figured something out!
ReplyDeleteI hate to make waves...I'm all about blending in.
Delete11:19 Jumping C2B (with the C being more like Chin than Chest); 20" box jumps; and straight leg sit ups
ReplyDelete11:00 Jumping C2B,
ReplyDelete20" box jumps
straight leg sit ups
This should be a good one.
ReplyDeleteCant we flip the new boxes Drew made not too long ago into 30" boxes?
"Bill the Blender"
ReplyDeleteCynthia- 9:59
ReplyDeleteJumping C2B PUs and & was actually able to touch my C2B until about the 3rd round:)
20" box
straight leg situps
Great morning and liked this WOD!
Can't wait to see if I can skin my shin on a 30"! Woo!! :D
ReplyDeleteP where you been? I haven't seen any WOD postings from you lately. You are my gauge on how hard I have to work to just stay in your dust!
ReplyDeleteI only missed Friday and yesterday Bill. I'll be there today and if Cori stays for 7:30 session, I'll run yesterday's WOD then.
ReplyDelete9:38, 24"box
ReplyDeleteI Did butterfly C2B pullups on 10 and 9 rounds! This Regional training has been really hard but full of pleasant surprises like that. :)
Then a skill work WOD of:
16-12-8
KB snatch, 1pd
Pistol squats
4:56
10:29 @ 24" box
ReplyDeletedid some kb snatches before i ran out the door. was able to do the 53# kb once..and that was enough for me! yay! :) will run the kb snatch/pistol wod that amber did tonight.
Stacy and Cynthia:
ReplyDeletethis is a reminder that we do not have a.m. class on wednesdays...i didn't want you to show up thinking we did. thanks! :)
MU skunk work
ReplyDeleteNo MU today so I practiced long arm kip/ice cream makers. Then I did tabata holding the bottom of the dip. That was tough! Here is how long I stayed in the bottom of the dip each round.
20-20-20-20-10-20-14-16
Now it time for mobility....
Thanks for the reminder Cori. I very well may have shown up:)
ReplyDeleteThe a.m. Class is growing! If any of you are interested in REGULARLY attending a Wednesday morning class, let us know.
ReplyDelete13:23 Rx
ReplyDelete10:53, Jumping C2B, 20", straight leg SU
ReplyDelete3:35
ReplyDeletekb snatch/pistol wod
16-12-8
missed my dedicated 7:30 p.m. wodder! where was he?
and great job to brooke for jumping on the 24" box! woohoo!!! :) i know she has slight box-phobia, so that is a huge accomplishment!
Sorry Cori- thought I mentioned it last night that I had a business dinner. See you Thursday at 7:30. - Jonathan
ReplyDeleteHey Brooke: Great job on box jumps and NICE flower print!
ReplyDelete14:27 RX on tonight's WOD (Love, love, love GHD's!)
Then, did last night's WOD:
95-115-135-155-160m-160
Gee, 160 lb thrusters. Who'd a thunk it?!
Awesome David! AND that was after doing all those 30" box jumps. :)
DeleteAM 8:20 RX
ReplyDeletePM 11.1 [6] ROUNDS AND 19 D.U. GET BETTER EVERY TIME I RUN IT I THINK IT WAS THE ROPE :]