warm up:
tabata row
3 clapping push ups
6 jumping pull ups
9 box jumps
4 rnds
tabata russian kbs @ 24kg
workout:
max reps of body weight back squats
50 american kb swings @ 24kg
5 rnds w/ 5 min rest between rnds
5-10-20-30-20-10-5
pull ups
clapping push ups
post squat reps from each round & pull/push time for score
Friday, January 23, 2009
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2 comments:
name bodyweight/mod
squat reps/cookie time
girl jessie 152/95/20#kb
15,10,8,8,7 15:31
josh c 189/185/16kg
9,7,5,5,9 23:31
josh k 170/95
10,14,12,10,12 DNA
turbo j 155/rxd
60,40,35,30,30 7:35
caleb 165/rxd
30,20,19,17,16 10:00
devin 150/155
15,13,10,8,9 11:18
angela 173/135/16kg
8,7,7,7,8 16:50 step ups vice claps
josh g 175/rxd
30,25,25 DNF
lisa 115/75/20#kb
15,13,15,12,15 13:15 band pull, mod claps
jenn 115/75/20#kb
14,9,9,8,8 17:28 band pull, mod claps
I will have to do this tomorrow. My computer fried on me.
You know you are hooked on Crossfit when: "You take the vacation money and risk having a mad wife. Just so you can go buy a computer to check out the Crossfit Jax WODS"
Have fun!
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