Sheila and Alisa...many rounds into the Main Beach WOD
Warm -up: 10 Push -ups
10 Push-presses - PVC
10 Push Jerks - Barbell only
10 HSPU's or 5 Hand Stands
200 m Run
(3 rounds)
CrossFit Kids! - Tues/Thurs @ 5pm
WOD:
31 Double Unders
9 Deadlifts (m=225, w=155)
21 Box Jumps (m=24", w=20")
(3 rounds)
12 comments:
Did the three rounds with 75 lbs DL but no DUs. 24" box. highly do-able. richard
185# DL, DU's, step ups.. 10:00.
need to start jumping on the box, and DU's destroy me.. need practice.
165#, DU and jump ups: 12:18. Really liked how this workout honed in on those big leg muscles. Today was the first time I really felt like I was pulling the weight (on DL) with my legs and not my back, hopefully that was because I was using good form, is that right Dougy???
Thought this was a great combo. #135 DL, DU sucked, and like Box Jumps. Forgot time - maybe 13ish. Good way to start the week.
Way to go Carolyn and KT pulling all that weight. You are rock stars! Kate, you are next...
time 11:03, but only 75# on the DL---have to baby the lower back. Really am hoping to be able to do weight. One round attempted the DUs, not pretty--
enjoyed the workout overall
Tina
definitely not a rock star today. did 135 to make sure i had good form. working my way back to the big weight! :) 10:47 liked this workout. did all the du's but it took a while.
Good workout after a long weekend.
Did the DU's and 85# on DLifts. 10:35 Amy
9:10, 135# DU's saved me. Gotta love em! Nice WOD.
We will have to remember this one. I love the lower body power output. I was especially impressed with the 6pm class, who seemed to really be focusing in on the form of the deadlift. I know you guys where tired...but great job dialing in and focusing on what mattered. I will call out Chris, Alica, and Pam, for excellent form and concentration. Also, way to go Coach Kate for drilling it into them.
Katy - much improved! You still have a little way to go...please remind me...I have a drill for you that will help get that curve more pronouned. Great effort on DU's as well.
Great efforts all the way around.
This workout was really tough for me...those jump ropes kill me...I really tried to stay focused on my form while doing the DL...Thanks Kate for watching out for me!!
This was a good WOD, I liked it. I did try to focus onmy form, still can't do the DU, I did try. I do feel like I am actually getting better with just the reg jump ropes. Can't do the box jumps, kills my knees. Did step ups. The last set was hard. (Thanks Kate for pishing me on my form.)
Post a Comment