For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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THIS IS NOT A GYM
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Crossfit Classes:
Mon:
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Tues:
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Wed:
5:30am/6am/Noon
Thur:
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Fri:
6:00am/Noon/3:30pm
Arkansas Sports Performance Center
THIS IS NOT A GYM
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Arkansas Sports Performance Center
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Crossfit Journal
8 comments:
Joe 27:50
Mark 29:00
David,well timed trip.
this was terrible...David, if your not getting better, your getting worse!
Fred,
revisiting Elizabeth, James suggested to me that when doing mass amounts of an O-lift, one can vary the depth so as to maintain good form. ex: Quarter squat, parallel, and then low throughout. I still lift but at varying degrees of difficulty to accomodate my skill level. Just a suggestion. Drew NLR
Drew
Appreciate it, Drew. I'll try that next time. Thank James for me. Hope all is well at NLRAC.
Today's WOD - 39:26. Used 35# DB for swings and 25# ball for wallball (didn't have a 20#). KTE and Burpees were my time killers.
32:05 as Rxd
I about fell out as soon as I finished the DU, and Fred your right about the burpees they seemed almost impossible.
My wife Cody (55:33) hit with me today this was the first WOD I ever attempted as well as hers back in March over at NLR athletic club with Fred and Bryan I guess it is kind of a milestone. We will have to hit a WOD together again sometime Fred, I ll even bring Bryan if hes not scared.
42:25 used 35# DB for swings, 15# ball for wallball and 20" box for jumps. Great WOD.
35# DB for swings, flat bench for box jumps, and 20# DB thrusters for wall balls...
41:17
Knees to elbows was my undoing. Kudos to you sub-30minute guys.
As Rx'd 57:28. Don't know why I sucked at this one so hard, but that's a horrible time.
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