warm up
30secs on/15secs off mash up:
-push ups
-abmat sit ups
4 intervals total
skill development:
-double unders
-headstand/handstand holds
work 5mins worth of each
workout
from Sin City CrossFit
for time:
135# thrusters x 9
60 jumping pull ups
115# thrusters x 15
30 kipping pull ups
95# thrusters x 21
15 strict c2b pull ups
scale load as necessary
30secs on/15secs off mash up:
-push ups
-abmat sit ups
4 intervals total
skill development:
-double unders
-headstand/handstand holds
work 5mins worth of each
workout
from Sin City CrossFit
for time:
135# thrusters x 9
60 jumping pull ups
115# thrusters x 15
30 kipping pull ups
95# thrusters x 21
15 strict c2b pull ups
scale load as necessary
2 comments:
Rob.14:58 rx'd.
This was really hard. I thought it would take forever to finish. Frog kip has gotten a lot better.
wod from 6/30/09
Ralph.155bw.260#/51
Simon.bw?.275#/ btw. 40-50. Lost track
cfjax welcomes jarrett, samantha & jill to the box. they dropped-in from out of town and we had the luxury of meeting them and then watching them perform and give all they had on a very tough wod. thanks for stopping by guys!
barry. 216bw. rx. 16:00
todd. 223bw. rx. 12:29
steve c. 193bw. rx. 11:55
turbo j. 158bw. rx. 7:21
russ. 157bw. rx. 10:32
jon g. 153bw. mod. 12:32
aaron. 220bw. mod. 11:53
kohl. 250bw. mod. 12:04
dustin. 170bw. mod. 11:25
harry. 240bw. mod. 10:03
tommy. 136bw. mod. 9:04
one-2. 178bw. mod. 14:22
josh k. 210bw. mod. 12:16
miguel. 200bw. mod. 13:04
jarrett. 180bw. mod. 8:57
eric. 245bw. mod. 9:25
brian d. 178bw. mod. 11:25
scott. 177bw. mod. 11:53
brannon. 186bw. mod. 14:20
travis. 206bw. mod. 9:46
samantha. 134bw. mod. 12:11
case. 135bw. mod. 10:49
justin. 140bw. mod. 11:50
jill. 140bw. mod. 12:31
lisa. 110bw. mod. 11:12
angela. 168bw. mod. 10:08
lorena. 128bw. mod. 16:43
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