Strength/Skill Work-
If you have pull ups:
Weighted Pull ups 1-1-1-1-1
If you do not have pull ups yet:
5 sets of 5 strict pull ups with a band
WOD
For Time:
40 deadlift
400 meter run
40 sit ups
400 meter weighted run- med ball/bumper plate
40 push ups ups
400 meter run
40 box jumps
I encourage you guys to post your times/weights used/bands used/ ext under each post just click on the comments tab- be sure to leave your name! Its a CrossFit tradition- if you go to other CrossFit sites and the main page, they do it! Lets jump on the bandwagon! ;)
18:10 103lb DL 10 lb weighted vest & 24inch box! -ash
ReplyDeleteYou rocked that big ol box Ash!!!!!!!!!!!
ReplyDeleteI cant remember my time, it was 11:49 maybe or in the 50s. RX- 115 and 20 in box. And I got a PR on my 1RM pull up yay! 49lb!
15:30 - (mod) DL 44#, weighted vest ??#, tire box jumps, ring row instead of push ups
ReplyDelete40lbs pullup and for the WOD 17:something Rx- Rudy
ReplyDeletePs Lauren was back today. She did her first WOD!!!