"Intensity!"
Warm up:
10 Pull-ups
20 Ab Mats
8 Pull - ups
16 Ab Mats
7 Pull Ups
14 Ab Mats
WOD:
75 Wall ball - M = 20, W = 14
1000m Row
- CF greater than 6 months = 110 Wall Balls
- CF greater than 1 year = 150 Wall Balls
- Blog and record your time
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9 comments:
Dynaball challenged. Office wall turning red from "medicine balls". Ken 8:33 110 w/ 14# back pack.
Gretchen just over 9 minutes (too busy not barfing from row to call time) 110 w/ 8# medicine ball. [Did the 110 vs 75 b/c balls not heavy enough.] Happy Monday and great job to you guys on FGB!!!
Thanks for the support Ken and Gretchen in FGB. Hopefully next year you guys can be a part of it! I can't tell you how much it means to us to have you completing the WOD's with us. A compliment for us and we see how truly committed you are. I love getting your daly reports. Thank you for supporting us...we will definitely be their for you as well. THANK YOU. Robert (Guatelmala) where are you??? I am calling you out.
Did you guys ever get a hold of that Latvian Olympic Weightlifter? I am sure he has some equipment connections... Keep rockin'!
What a nice clean WOD. Did 110 wb with 10 lbs. richard
TELL ME WHY...I don't like Mondays! (sang in best Elvis Costello style). Not a huge fan of the wall balls but starting enjoying it around the 120 to 140 mark.
Did 150 wall balls with 20# in 12:20. Doing the wall balls and then going to the row was tough. Fell out after. Good times...
Thanks Doug. Glad FGB was a big success. As you noticed, we continue to follow CFAI from Latvia and are enjoying it. Have yet to find the ideal gym here, but added Soviet produced KBs to our tool chest. Kipping pull-ups have FINALLY clicked for me - what a revelation! Was stateside last week and dropped by Crossfit Houston for a morning workout - held my own with those folks and gave credit to CFAI for continued guidance and motivation. Onward, onward!
150 14#, 12:26. Tough WOD. Nice size class. Keep coming!
11:37, 150 wall balls and 1000 row before wall balls. feeling it my legs! great energy in class today. love it!
tough to get moving today
150/20#
13:13
110 - 12lb. 13:??. Wall Balls first then row, I don't think I could have finished if I rowed first.
Good WOD and warm up.
Great 6:00pm class. Thanks Kate!!!
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