Warm up:
10 Windshield Washers - on ground
10 Burpees
10 Knees-to-Elbows
(3 rounds)
WOD:
300 Single Jump Ropes - at the start of each round
then...
21-15-9 of:
Pull-ups
Push-ups
Front Squats - M=135, W=95
- evel II = m = 95, w=75
- Level III = M = 75, w=55
- Jumping pull-ups = x3, feet on wall = x2
- Sub for jump rope = 700m row or 600m run
- How fast can you count??? Speedy jump rope is going to be a challenge!!!
9 comments:
this one looks fun! can't wait! and then we get to stretch when it is all over in crossfit flow! :)
gretchen 19:24 (L3 on squat for good form w/ bad hip). ken 20:27. sorry to miss the flow!!
Gretchen and Ken - you are in "the flow"...you just may not be able to 'feel' it yet with the time difference. Until the flow gets over there...stretch hard! If you like I am happy to send you some stretches. Please email me your address again and I will shoot some stuff over to you guys... Robert (Guatemala), Nancy (North Carolina) - you guys need some stuff too???
Gretchen and Ken - Great job on your times today. I know the FS are tough...
Where's the info. on the fast? The board said to see the blog. I started today-just what we did before-is that the program? It's only 10:45 and I'm already hungry!
good WOD today. 20:ish i can't remember the final seconds. 95 front squat. and all real pull-ups. some days i seem to do the pull-ups and some days i can't.
as rx'd..except subbed all exercises for surfing at main beach.
1h 39m
Chad - you had the right idea. Tough one today. Everyone ready for FGB Wednesday? Don't forget to encourage a friend to join in our fun! It's FREE!
oh that was great! 29:14, cant wait to do FGB tomorrow. Thanks!
Good WOD, pull ups got the best of me, my hands are very sore today, made a couple of new blisters..ouch...Can't remember my time.. think it was 28: something or it may have been longer than that.
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