Kettlebell Swings, 2pd/1.5pd
Wallballs, 20/14
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How Do You Beat Rich Froning? - [video]
Speal's First Year Out - [video]
Individual Events
10:00-1:15 THE POOL (Demo Video)
3:30-5:40 ROW 1 & ROW 2 (Demo Video)
Masters Events
10:00-2:10 PULLIGATORY
2:00-5:30 DEADLIFT BOX JUMP
UPCOMING EVENTS:
CF Games Party at the Raulston's!
Join us Sunday, July 28th, to watch the finals of the 2013 Reebok CrossFit Games. Swimming, food, fun, fellowship and getting inspired watching the "World's Fittest Athletes"!! Grilled chicken, hamburgers, and some snacks will be provided. You may bring your favorite snacks if you like, but don't feel obligated. They will have plenty! Kids, grandparents, friends all welcome! R.S.V.P. to cpraulston@gmail.com
The Raulston's
4501 Brookforest Lane
Birmingham, Alabama 35210
4501 Brookforest Lane
Birmingham, Alabama 35210
World Wide WOD @ Carport CrossFit!
REGISTRATION INFO
Individual: $50
Event Date: August 10th
Location: CARPORT CROSSFIT!!
Workouts: View them HERE
Divisions: RX, Scaled, Beginner, Masters 40-49 RX, Masters 50 RX, Masters 40 Scaled
Teams: No
Check-in: 8:00am
Start-Time: 9:00am
Reg. Ends: 2013-08-07
Competitor T-shirts: $12 (you can purchase them HERE from WODLife)
Contact: Amber at 205-527-3133 or carportcrossfit@gmail.com
13 comments:
SCALED WOD:
Big Dawgs - Rx
Pack
Men: 1.5pd KB, 14#WB
Women: 1pd KB, 10#WB
Pups
Men: 1pd KB, 10#WB
Women: 13-26# KB, 6#WB
Buttercups
15-12-9
Burpees, KBS, WB
scale KB and WB weights as needed.
I can't WAIT to watch the Games today!!!
Worked out at Crossfit on the Plains today-good environment!
Started with:
250 M row
20-15-10 GHDs and Back Extension
250 M row
DL work out
1X10 40%=135
1X7 50%=185
1X5 60%=225
1X3 70%=275
Then 7 sets of 1
305, 325, 345, 365, 385, 395PR, 405PR again
47 burpees cause I missed yesterday
Was going to do the 21097M row to day to make up on some million meter baby rowing. Went out for the first 2000M @ a 1:45 500M split, that is harder than it sounds :)
And then set in to sub 2:00 500M split times
Then I got up to dry my hands that I was thinking was a just a few sec got back on and it was NOT what I was going for. so I started to just think, I rowed 5000M before this, I am 10000 in this one
So I saying I rowed a half of a half, which I like a 1/4 but sounds better:)
If I do that in the PM I will be back on the pace I want to be on :)
It was good to see the national traveler Cara back today
In the time it took me to type that post,Shane set pr in AU wow it must be the area :)
Actually got up this AM and did yesterday's WOD @ open gym! 98 & 93 max sit-ups, good stuff!! Amber, I am with you sister,watching them on my phone as I type :-)
It was good to be back even though I crapped out :) tomorrow is a new day :)
Hey Carporters! We are excited about the Games party this weekend, but we have a slight hiccup. We do not subscribe to one of the necessary cable providers to allow us to watch ESPN 3. So we need your help. Is there anyone willing to share your username and password for one of the following providers?
AT&T uverse
Bright house
Charter
Comcast Xfinity
Cox
Verizon
Time Warner cable
I promise you I will keep it safe and wipe my memory after Sunday.
You can send me the info at cpraulston@gmail.com
tomorrow's wod is:
5 Rounds for time
10 Deadlifts, Bodyweight
20 Box Jumps, 24/20
sorry this is so late...i got home later than anticipated. have a great wod!
cynthia, let me know if you don't get the info you need. i am still trying to be able to watch the games myself! if i get it straightened out, you can use my info.
I have AT&T uverse
Oh and of course I will share!!
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