Thursday, May 14, 2009

warm up
400m run
10 x pull ups
20 x jumping ball slams
10 x cfjax burpees

workout
3 rounds:
10 x rope slams
20 x kb swings @ 24kg
30 x tire sledgehammers
40 x abmat sit ups
50 x air squats

post time for score

5 comments:

CrossFit JAX said...

jenn. 115. woman rx. 21:52

junior. 180. rx. 23:02

cav. 163. rx. 17:29

caleb. 154. rx. 14:41

jon. 156. rx. 16:59

turbo. 157. rx. 11:10

luis. 135. rx. 25:00

kohl. 255. rx. 17:27

angela. 168. woman rx. 22:15

lisa. 109. woman rx. 15:50

brannon. 187. rx. 19:09

ryan. 198. rx. 20:38

alex. 197. rx. 16:30

russ. 160. rx. 13:03

14 May, 2009 20:40
Ryan W. said...

...GREAT JOB GUYS....

14 May, 2009 21:23
Rob in Ger. said...

Rob.205. Got a Birthday WOD from a friend over here.
43 Burpees
43 air squats
43 clapping push ups
43 clean and Jerk 2 pood kb
43 lunges with 2 pood kb
21:33

whats a good sub for rope slams and tire sledge- hammers

15 May, 2009 20:03
Guy Forward said...

Guy-170
Did Daniel after one month of no Crossfit, just running, sit ups, push ups and pull ups (you know, gay stuff).
RX-24:46
Miss you guys!
Guy

16 May, 2009 07:36
Rob in Ger. said...

Did the wod from 13 of may.
rob.204. 10/7/7

16 May, 2009 10:41

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