Thursday 01172013

by | Jan 16, 2013 | CrossFit | 6 comments

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Fitness and Performance

A.  10 Minutes of Rope Climb practice  

B1.  Dips/Ring-dips/Push-ups – 3 x ME  

B2. Barbell Pull-over – 3 x ME 

B3. Good Mornings – 3 x 20 

B4. Weighted Lunges – 3 x 10 (R/L) 

C.  Death by 10M  (10 Min Cap) 

1st min <-> x 1….2nd min <-> x 2 …….. 

Sport 

A.  8K Recovery Row 

B.  Mobility 

-Post results under comments  

 

6 Comments

  1. Jim Sorum
    Jim Sorum on January 17, 2013 at 8:29 pm

    Endurance WOD: 18X:30 row w/2 min rest: 153,154,158,160,162,158, 159,156,157,159,158,156,156,154,153,151,152,149m
    A. done
    B. done
    C. finished all 10 rounds

  2. Rach
    Rach on January 17, 2013 at 9:02 pm

    Oly class
    Watching katina PR! And rowing the 2k w/ her!!

  3. Katina Austin
    Katina Austin on January 17, 2013 at 9:39 pm

    Oly
    Snatch #85PR
    C&J 115PR
    2k row 8:53

  4. Jeremy Mghenyi
    Jeremy Mghenyi on January 17, 2013 at 10:04 pm

    8k-36:18 (2:16.1 500m pace)

  5. kit
    kit on January 17, 2013 at 10:09 pm

    DNF

  6. DK
    DK on January 18, 2013 at 9:50 am

    Oly night! Worked on technique again at lower weights. Front squats felt good. Back ext. and 50 hollow rocks.