Crossfit Games Qualifier 2010Warm Up
25 Jumping Jacks
15 Ab Mats
15 Back Extensions
15 Air Squats
3 Rounds
Sport/Skill
Muscle Up
Place rings at such a height that your knees touch the ground and your arms are extended above your head. Work through the muscle up movement using your legs as assistance. Work through the movement five times, three sets. Rest as needed between sets.
WOD
Dead Lift
3.2.2.2.1.1.1.1
3 comments:
Dead Lift(1)185#
Insane night class. 14 Strong - bars pulling and dropping everywhere.
Great efforts on Muscle Ups. On this training drill...please remember to keep your elbows tight to your body...and continue to use the false grip...choking up on the rings. Jamming your head and shoulders through the movement - is the key to getting into the dipping position. Once in the dip...the rest is UP TO YOU!!! :-)
In total...I think we had 14-15 new PR's (personal records) on the board. Wow!!! I love this stuff. See...this is where all your hard work is paying off You guys ARE getting leaner, stronger, and more fit! Excellent.
March 3/22 Monday
Dead Lift
Roy 305#
Ben 275#
MartQ 185#
Tim MOD
Fadia 130#
Kai 60#
Donna 130#
Julie 180#
Holley 180#
Jo 140#
Steve 215#
Mark 285#
Erik 185#
Nicole 165#
Matt 395#
Mandy 170#
Durand 315#
Hank 305#
Joanne 145#
Scott 235#
Eric 215#
Emmale 185#
Aubrey 175#
Toue 185#
Chelle 215#
Nick 275#
Christinej 150#
Dawn 165#
Brook 175#
Gayle 120#
KCJ 190#
Barry 265#
John 265#
Jeff 375#
Piper 155#
Great Job Monday Night from Wonder Women
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