Marines Climb the Ropesphoto courtesy Crossfit
Warm Up
250 Meter Row
10 Ball Slams
10 Push Ups
10 Hollow Rockers
3 Rounds
WOD
2 Rounds For Time
3 Rope Ascents
(scale: 9 rope pull ups/21 pull ups)
21 KB Swings 24/16
21 SDHP 75/55
21 KTE
21 DU's
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4 comments:
Scale 9 rope pullups.
9:33
tougher than it looked on the board. Good week Chad!
I know it wasn't enough time to get this to everyone...but Lynn is Open on Sunday as well. She sent me this last week:
Cafe at the Hamptons - We are featuring the fitness salad du jour: seared ahi tuna with root vegetables - all happenin on Saturday rain or shine.
I will try to keep you all in the know for next weekend!
PS - We still have many 'silent auction' items available on the CF White Board for your bidding pleasure. Need a massage? The current winning bid is at $27! Need Dog Treats for AN ENTIRE YEAR from Red Bones? The bid is at $30. Need Protein? Hammer Whey + Training session is currently at $31. Get some cheap stuff and ALL proceeds go to our Katie Ride for Life Team. All bids will end Sunday night. One day left.
Again with the programming Chad! Loved it. I truly thought today was going to be a 30 min workout. I am very impressed with those who just began CF...took the time and did the WOD as prescribed.
The point of todays WOD was to climb...even when you were tired. Flexibility, strength to bodyweight ratio, and accuracy of foot placement....all when you are tired were paramount in this WOD. How do you spell tenacity? CrossFit in OUR Sandbox.
Welcome to our guest this week from Boca CF - Bill.
Thanks! Strong work this week! Hang Tough Crossfitters..
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