Doug and Rae with Chris from CF Ft. Collins, CO
(yes..we worked out while on vacation!!!!)
Warm Up:
4 Rounds Tabata Jump Rope
5 Push Ups
10 Back Extensions
30 sec Hand Stand
(2 rounds)
Skill:
Post WOD - Jumping Ring Dips - 2 rounds x 10 reps
WOD:
CrossFit Jax, CrossFit Daytona, Hypoxia, and CF East will all be doing this WOD on Thursday...so we thought we would get a head-start on them. WOD curtousy of Mike Solis (formerly CF Jax) now Special Agent - FBI.
500m Row
21 Hang Cleans
21 Pull Ups
750m Row
15 Hang Cleans
15 Pull Ups
1000m Row
9 Hang Cleans
9 Pull Ups
- Come to class early to secure your ROWER!!! :-)
- Men = L1 = 135, L2 = 95, L3 = 75
- Women = L1 = 85, L2= 65, L3=45
6 comments:
27:24 135lbs Very hard missed several attempts. This 3 day cycle of WODs has been the hardest, despite that I like deadlifts and cleans. very sore
Thanks for posting Joe! I am sure we will see this WOD again in the future. It seems like a really hard...but good benchmark. Looking forward to a day off CF as well. Get rested for Friday!
Just a reminder about our Katie Ride for Life practice ride this Saturday at 9:15 a.m. We are going to meet in front of Club 14 Fitness and see if we can pick up a few of their riders as well. Please bring a buck to get into the Fort.
The plan is to have a couple groups - one "cruiser/mountain bike" group and one "road bike" group. No worries if you are traveling at a slow pace...we can find a group for you! I would guess we will do about 10-12 miles total - and if you need more miles...you are welcome to stay and do a few more laps in the Fort.
Hope you can make it!
23:10 135#
I also missed a few attempts. All sets broken. I would like to see this again soon...
32:00 #75 this was a tough workout, still not proficient enough on pull ups to get a decent time. Was happy to have completed all rounds. Lots of sore places after this week.
Bob
Tough WOD, although I liked it. 25:47, 55lbs. Tried 65lbs, a little much since I have not lifted much in about 4 wks.
Billy - 19:53.
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