For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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might be in tonight .... we shall see ...
ReplyDeleteif I come in tonight I will have to come in earlier .... dinner date at 7pm ... showing up all sweaty after the FF will not be cool
ReplyDeletei'll be in tonight
ReplyDeleteGot it Mac! Not pizza with the boys tonight eh? The way the weather is blowing...I will be there at 5 regardless.
ReplyDeleteAustin did an abridged version cause of some wrist pain 10:44 B/J,JPU,K2E,B/E.
Silas as Rx'd. I do believe the boy was still hurtin a little. GREAT effort.
Rx'd 27:58
21:34 I think
ReplyDeletelast time I did it as rx'd I lost all my steam at the back ext's on the GHD .... the 'boys' were not in a good spot to start that sort of repetition
ReplyDeleteI just remembered that you were looking for a basic computer a while back ... you still need one mike?
ReplyDeleteI do indeed Mac.
ReplyDeleteWhat does everyone think about this crappy weather?
Are people still looking to come in?
In hind site. Silas did not use the GHD so I suppose not quite Rx'd
i'll be in probably 5:30ish once i push through this weather!!!
ReplyDeleteIm at zacs now and he said he would come in so i might just come and watch or do a muscle up or somthing.
ReplyDeleteOk, good stuff everyone. I'll be there at 5 like I said.
ReplyDeleteI will be there sometime after 4:30
ReplyDeleteAdrian do you need a pick up?
WOW! Let me say that again WOW! We have some fire breathers!
ReplyDeleteMac: 16:37
Adrian: 17:10
Peter: 18 02
We modified Peter a little. 10# ball and left out the lunges. Knee raises for K2E and 100 skips.
This was special. An awesome performance tonight congratulations all of you. Way to hang in there with the big boys Peter.
Also of note we have Austin with a PR 37 Pull Ups and I had one as well but I am not posting it. It involves the OHS. That's all I'm saying! Was there early working on the Snatch and stayed after and worked reps at 95. Trying to implement the words of advice gained on the boards.
not sure if there was supposed to be anything this morning but I ended up shoveling my driveway for time when no one came to pick me up.
ReplyDeletesilas i was doing the same thing, i left you a message on msn
ReplyDeleteThat workout looks a killer. Crossfit really has done wonders for me. Cheers guys.
ReplyDeleteGreat post. I'll definitely be back. Thanks again, Lorenzo
ReplyDelete