Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.
Javier del Cueto (Brooke in ten years)
"A Roomful of the Fittest", CrossFit Journal preview video [wmv] [mov]
Miranda Oldroyd WOD demo (with supplementary Chest-Cam footage) - video [wmv] [mov]
GHD sit ups should only be done in a metcon if you have been doing them regularly. If you haven’t been doing them regularly begin to include them in your warm ups or skill work regularly.
ReplyDeleteBig Dawgs:
as Rx’d
Women - 35#
The Porch:
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 Situps
Women - 35#
Pack:
Three rounds for time of:
30-35 pound dumbbell Thruster, 15 reps
30 Situps
Women - 20
Puppies:
Three rounds for time of:
5-15 pound dumbbell Thruster, 10 reps
20 Situps
Scaled WOD courtesy of BrandX
Amber 9:00 Rx
ReplyDeleteDB thrusters were easier than I expected but my legs were blowing up on the GHD.
Great to meet you, Jason!
Drew 7:42 Rx
ReplyDeleteMicah,good eval
Good stuff today! The CF community is simply one of the best. Great workout and great company. See you in a few weeks---Jason
ReplyDelete11:07
ReplyDelete10lbs dumbbells
abmat situps
3rounds