Hero WOD
Warm Up:
Group Warm Up - All together
Skill:
Snatch
Know anyone interested in CrossFit? Bring 'em for FREE today!
WOD: you pick!
JT =
Handstand push-ups - Ring dips - Push-ups
21-15-9 reps
21-15-9 reps
Murph =
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Michael =
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds
7 comments:
Ouch. Did JT
10m20s
*What a helpless feeling to not be able to do 1 Push Up in the last round...
Doug-
Im feelin ya
JT 9:55
Jumping Dips
1/2 ROM HSPU
What a great crowd! You could feel the energy throughout the club, hate I had to miss it! Good job everyone.
Doug - Dawn and I want to thank you for an awesome morning. And... Chad, you are one hell of a "co-host." Thanks again for pushing me to the limit. The energy and positive vibes were intense today from all who participated!!!
47:36 I think for Murphy. congrats to everyone that survived their first murphy.
It was a soccer weekend but I wish I was there. Great job to all.
first full Murph!!! 56:56
special thanks to KT, Chad, and Doug for helping me through
Tina
Post a Comment