warm up
500m row
5 pull ups/10 push ups/15 squats x2
pvc deadlift x10
pvc shoulder press x10
pvc push press x10
kb swing @ 24kg x10
burpees x10
alternating jumping lunges x10
workout
4rnds for time of:
- 1250m row
- 800m run
post total time for score
100 knees to elbows(kte) for time
post total time for score.
500m row
5 pull ups/10 push ups/15 squats x2
pvc deadlift x10
pvc shoulder press x10
pvc push press x10
kb swing @ 24kg x10
burpees x10
alternating jumping lunges x10
workout
4rnds for time of:
- 1250m row
- 800m run
post total time for score
100 knees to elbows(kte) for time
post total time for score.
12 comments:
name / bodywt / mod
row-run time / kte time
topher / 190 / 3rnds
34:37 / 19:01
jv / 120 / 3rnds
27:20 / sub-10
turbo j / 155 / rx
34:28 / 7:42
caleb / 160 / rx
37:05 / 13:35
cav / 163 / rx
40:02 / dna
one-two / 170 / rx
42:31 / 9:12
angela / 170 / rx
56:51 / dna
ryan / 200 / rx
43:41 / 8:32 @ 1/2 rom
JU ROTC did the following:
bodyweight deadlift @ bodyweight, 30 reps
800m run
4rnds for time
patrick / 195 / rx
29:39
steve d / 160 / rx
30:08
justin / 170 / rx
31:25
lewdog / 175 / 155#
37:00
beegees / 205 / 185#
42:34
mo / 225 / 205#
38:20
blake / 190 / rx
33:54
Leo made the mainsite!
Guy / 183 / Mass Gain WOD routine= a rest day
Too motivated to rest, so check it-
20 min Double Under work (in hopes to keep Meghan from yelling at me)
10 min HSPU work
10 min Double Under work
Meghan you would be proud, I didn't cry while doing my double unders!
Feeling like a big girl now,
Guy
Rob/214/ rx
40:35/7:55
Nice! Got me going after yesterday's WOD.
jb - awesome bro! surefire way to get massive hits on your site. congrats to leo for making crossfit.com today...and to think...you guys started with us and now you're all grown up (ha ha...i had to say it)
rob ger - thanks for the pic bro. once again - it helps to have a face to go with the names...
...as for this dude named 'guy'...i have no idea who he even is ;p
he's MY guy, so i'll give him a shout out....
did Linda today, mod the weights to help fit a time crunch! my hands are so sore from the damn bars o-death....thanks for the workout....
from the front,
K
Hey I was just wondering if you all push the zone diet with your athletes. Love your workouts. Thanks!
silly silly GUY... i am proud and honored that you polishing your double unders in my good name. although no man in this gym can touch my double under skills, i appreciate your efforts more than you know. as for my
"weighted double unders," that i will be sporting for the next 6 months, there may be a chance for you yet my friend. we cant wait to see you soon!! fondly.. mego!
david -
zone/paleo nutrition is our foundation to all we do at cfjax. without it, we're just wasting time, effort, energy and kidding ourselves. a strength and conditioning program is not enough - 99% of the populace doesn't understand this. you can do our workouts or ANY workout for that matter but what we tell people is this: "if you don't fuel properly and RECOVER adequately, then don't ask questions about why you aren't getting results."
maria/115/rx
43:59 / 9:56
I knew this one would be tough because of the duration. The kte were brutal. I have been battling some stomach bug for the past 6 days and have not had much in terms of quality paleo/zone...stomach is still on the queasy side. This has definitely affected performance, but I'm determined to do as much as I can until it passes.
These wod's are amazing...toughest wods I've done since I started CF a year ago. Thanks!
Well, I've been practicing my double unders because I wanted to get something out of this trip besides amebic dysentery.
Farts make me nervous.....
Guy
This won't count, but I redid the kte this afternoon - being disappointed with my earlier time - and I got 6:05. Felt better about that one, anyway.
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