warm up
400m run
2rnds of:
- 10 box jumps
- 10 ball slams
pvc x 10 of:
- hang cleans
- push jerk
workout
tabata intervals
20secs of work/10secs of rest x 8
pull ups (rest in dead hang)
push ups (rest in up position)
sit ups (rest w/ feet 6" off ground)
squats (rest in bottom of squat)
burpees
post total reps from each
400m run
2rnds of:
- 10 box jumps
- 10 ball slams
pvc x 10 of:
- hang cleans
- push jerk
workout
tabata intervals
20secs of work/10secs of rest x 8
pull ups (rest in dead hang)
push ups (rest in up position)
sit ups (rest w/ feet 6" off ground)
squats (rest in bottom of squat)
burpees
post total reps from each
11 comments:
guy . 180 . rx
46/65/72/102/41
bond . 175 . rx
52/71/73/109/38
jenn . 113 . mod
47/58/71/89/39
josh c. 185 . rx
31/71/70/71/40
steve c. 205 . rx
47/90/91/90/48
jon . 150 . mod
48/94/62/100/37
one-2 . 170 . rx
51/55/86/65/39
dustin p. 170 . rx
42/39/71/80/31
ryan . 200 . rx
41/53/67/94/39
steve d. 160 . rx
73/106/90/101/53
patrick . 195 . rx
68/90/87/124/57
blake . 190 . rx
?/87/87/86/55
lorena . 128 . mod
42/57/68/86/34
beegees . 205 . rx
33/53/65/67/37
Okay. After yesterdays WOD, this finished us off.
Rolf.184.mod j .pullups
64.74.78.108.35 damn. really works his ass off!
Ralph.?.mod j.pullups
78.56.82.116.34 gave it his all.
Last but worn out.
Rob.209.rx
42.87.83.96.41
I can honestly say the burpees killed us off.
good stuff germany! keep hitting 'em hard.
Did 200 thrusters WOD today...brutal but FUN! I'm folllowing CF JAX from Utah,but from Ft Walton Bch area.I like how diverse you are in your training-think you guys are the best.Been Xfittn for 11 mos...here are my times:Rx'd 1:52-5:01-8:25-9:51 Thanks for your inspiration ALL!
Hey Darrell,
From UT here also...been following this site for a few weeks myself and agree with you...best programming I've seen.
Will have to make up this wod tomorrow, no time today, but my body is oh-so sore from the past few days! Wow.
darrell -
thanks for the kind words. welcome to cfjax and its an honor for us that you have chosen to do our workouts.
feel free to leave your stats so that we can track your progress. be sure to leave you age/bodyweight and pertinent info so that we have a good picture of what you're moving.
i grew up in fwb, coincedentally. what brings you there? mike mcleish & kim phan of crossfit emerald coast are good friends of ours. they are just up the road in niceville (valparaiso).
we look forward to seeing your comments.
maria -
we are all damaged beyond repair lol. misery loves company eh? prepare for a great week of wods!
Here in Ut, I train @ Viking CF in Pleasant Grove...on & off(finances). Ironically,I am a trainer @ Gold's. Would like to get Level 1 cert & have my own box,or be a part of one. All of my clients are doing what we're doing. We have Oly weightlifting pads & platforms only because of the 2 nearby colleges,but crossfit is all we do. I saw Russ in a photo with Kim. I'd built all kind of stuff to train on/with in our backyard @ the time CF Emerald Coast was opening,but i never had the chance to visit. I'm 5'6" 167#' 39 years in june.
Maria,where are you training?
We moved here(Ut) for work...had a painting business in FL. A few years w/o a hurricane & the collapse in housing market, coupled with unemployment indicated it was time to relocate...had a support structure here so... Nowadays we are seriously contemplating moving back.
Darrell,
Used to train @ WasatchCF but am now doing it solo in Bountiful. Convenience/schedule makes it difficult to head to Wasatch consistently.
Still try to be a part of the Affiliate Challenges once a month, but since they are performed on Wednesdays (my day off), I've had a hard time contributing. I will probably end up switching my off days or doing the challenge the day before.
I would definitely recommend going to a level 1 cert - you get great info that translates to better coaching for your clients. Fun stuff.
JAX -
I'm happy to hear everyone else is experiencing the same amount of misery (whew). I plan on making up yesterday's wod today and look forward to next week.
One question...how do you come up with these evil wod's??? Ha!
71/139/148/167/40
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