Taylor representing CFAI in Jamaica this week!
Nice duds Taylor...
Warm up:
200 Jump Ropes
20 Hanging Bent Knee Windshield Washers
20 Ab Mat Sit Ups
(3 Rounds)
WOD:
9 Deadlift - bodyweight
15 Box Jumps - m=24" box / w=20" box
400m Run
- Go for speed today. If you are a rookie and can do 5 rounds - don't. Go for speed instead. We want you to only do 3 rounds
- CF for less than 6 months = 3 rounds
- CF from 6mo-1year = 4 rounds
- CF over 1 year = 5 rounds
- 5 rounders...you should be able to keep up with the 3 rounders.
15 comments:
Three rounds.
Ken 10:45
Gretchen 15:01
Max deadlift weight unavailable. Still searching for our perfect CF Riga gym.......
17:11 - 5 Rounds at 125#. Like DL and running so good WOD for me.
Great to be back! Did 4 rounds with 85 lbs. Tried to puke a couple of times. Three weeks off is too long. Couldn't seem to do the hanging wipers in warm up. richard
4 rounds in 16:40 with 95#. It was a bruttly hot day - but I'm glad I worked through it. Good to be back.
Amy
I took less than a week off & I was dying!! Did 5 rounds, 21:32 (maybe...) Good Monday a.m. wake up
Tina
17:30 4 rounds 185#-- this proved to be more difficult than I thought it would be.
15:41 5 founds 135#
felt pretty good today. some days the dead lift feels good and some days it doesn't. today was a good day! nice WOD
happy fasting!!
5 rounds. Sub back extensions with 10# plate for d.l.
big box
I liked this WOD!! Love when there is a running element.
Great having the crew back. I like seeing the returning posters. Did anyone like the 3 rounders vs. the 4 or 5 rounders? Ideally, everyone "should have" had around the same time.
Loved this WOD (not) Struggled with the run and then ended up with a horrendous stitch in my side that did nothing to help me finish this one. 4 rounds 135# dl 16:00
16:10 (3 rounds) 95 lbs on 2 rounds and 55 lbs on one . It was so humid out in the pm, it made running hard for me. Good WOD, liked this one. Will be ready to push for 4 next time.
17:17..(3 rounds) Good Workout but very hot and humid outside. My windshields wipers was not working real good! Ha! Thanks Kate for a Great Workout! We miss you Amy..when are you coming to workout with us???
Wowzers! 14:25/ 4 rounds @ 95#.
I miss working out in the evening too. You guys are the greatest. Maybe I'll see you Wednesday.
Amy
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