Two of our best buddies from CF Ocala -
CrossFit Trainers Cheryl Pollack and Bobby Ford
Warm up:
21 Ab Mat Sit-ups
21 Straight Leg Raise off Floor
21 Air Squats
(3 rounds)
WOD:
"Jackie"
"Jackie"
1000 meter row
Thruster 45 lbs men / 25lbs women (50 reps)
Pull-ups (30 reps)
Thruster 45 lbs men / 25lbs women (50 reps)
Pull-ups (30 reps)
- Start in heats
- Get legs warmed-up in advance - Butt must touch ball or reps don't count!
- If you don't have pull-ups...you must do 3 times jumping Pull-ups.
9 comments:
yOWza. Ken 12:23. Gretchen 16:18.
Thrusters...I hate thrusters. Good mix of stuff though today. Finished in 9:34.
9:41 a good workout. glad we went light on the thrusters. would have been hard doing more weight.
Good one today. 13:38 (I think) with wall push ups (double count) instead of triple count jumping
heart rate UP finished!!
Tina
I meant PULL ups!!!! (still not enough oxygen to the brain.....)
Tina
Rowing wrecks me (I think I say the same thing about running!)Good workout and nice to be back in class. 8:51
this was a challenge, cool workout.
9:55
11:51 - shoulder still jacked from last week. Liked the combo. Don't forget Tues. 9:00 is now 8:30and there is a 10:00 CFIT Flow tomorrow with Lila. PLease come. $10.
This was a good WOD, it was a little tougher than I thought it was going to be. Like the warm up with it also. I think my time was 17:00 or maybe 19:00. I know the pull ups took everything I had left in me out.
Thanks Kate for the Push..
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