Monday 6.20.11

“Rob Orlando wants your grandmother to flip this tire. He might just be onto something…” 

Picture from Hybrid Athletics, showing CrossFitter Rob Orlando being featured in the July edition of Muscle and Fitness Magazine.  That is huge for CrossFit as a fitness regimen.  Congrats to Rob and his strongman style of CrossFit.
SWOD: Back Squat 3-3-3-3-3

Metcon: 3 rounds for time of:
-40 Walking Lunges (20 forward /20 reverse/backward)
-30 Double Unders
-20 Burpees
-10 Knees to Elbows

For the SWOD, this is the last time we will squat before the Total next Monday, so go heavy.

Post weights and times to comments. cc

16 comments:

  1. SWOD: 105

    WOD: 24:25. Subbed 120 singles for du's. Brutal after a 2 week hiatus!

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  2. SWOD: 55-85-100-105x1
    Metcon: 21:16

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  3. Swod: practice Back squats 95#

    Wod: 18:01

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  4. SWOD = 135, 185, 225, 255, 275
    MetCon = i am guessing somewhere around 24:45 due to not finishing thanks to my 3 "energetic" kids...

    0930 time was packed! I think I counted 14 Crossfitters ready to rock and 4 Coaches when I left!

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  5. SWOD 155,165,175,195,200X3
    METCON 20:08 or 21:08 can't remember RX'd
    incl DU's(PR)

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  6. SWOD: 150, 160, 170, 190, 200 x 3 EA
    MetCon: 21:34 w/o DU's. Still having trouble there.
    Cooled down w/ab mat sit-ups (Tryin to firm up my core)

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  7. SWOD: 225x3, 255x3, 265x3, 275x3, 285x3
    Metcon: 14:41 w/25# weighted vest.

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  8. Swod: 135x3
    Metcon: 22:06 130 single unders....guess I better try to get double unders.

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  9. swod:135,165,185,205,220 all x3
    metcon: 12:24rx...no vest, nice work Ryan

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  10. SWOD: 65, 75, 85, 95, 105#s
    Metcon: 28:30 w/single unders; had no get up and go today--yikes!

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  11. Bench press: 85x3
    Metcon: 26:01 w/120 singles

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  12. SWOD: 185x3,225x3,275x3,295x3,315x3
    METCON: RXd @ 18:38

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  13. SWOD: 185x3
    Metcon: 24:27

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  14. Metcon: 155 x 3
    Metcon- 18:10 (super hot again)

    ReplyDelete