Tuesday 6.28.11





SWOD: Ring Rows 1 rep max – add plates on chest and heels resting on a box. Row only counts if hips and shoulders are always even when the ring are in your pits.


Metcon: 2 Rounds for Time (compare to 3.29.11)

1 round consists of:

- 5yrd sprint, 10 KB swings (heaviest possible)

- 10yrd sprint, 10 burpees

- 15yrd sprint, 10 box jumps (24/15.5)

- 20yrd sprint, 1 tire flip (#4/#2)

- 25yrd sprint, 10 squats

- 30yrd sprint, 10 sit ups

After each station sprint back to the starting cone. Then change direction and sprint to the next station.

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15 comments:

  1. BrookeTuesday, June 28, 2011 5:46:00 AM

    SWOD: 15lb

    Mertcon: 9:09, 44lb KB, 24 in box, #3 tire

    ReplyDelete
  2. kateTuesday, June 28, 2011 5:47:00 AM

    SWOD- body weight

    METCON- 9:35, 44kb, 20" box then 24" box, #3tire

    ReplyDelete
  3. JamieTuesday, June 28, 2011 7:06:00 AM

    SWOD: 7.5lb
    Metcon: 8:44

    ReplyDelete
  4. MaureenTuesday, June 28, 2011 11:18:00 AM

    SWOD: Body weight
    Metcon: 9:50 (44# KB, 15.5" box, #3 tire)

    ReplyDelete
  5. MikeCTuesday, June 28, 2011 11:44:00 AM

    RingRows 35#
    Metcon 6:45 (62#KB)

    ReplyDelete
  6. DougTuesday, June 28, 2011 7:24:00 PM

    ring rows: +53# kb/ +62# kb almost..:)
    metcon: 70# kb/ Tire flip was x2 each round, tire 4/ 24" box 10:22....Craig gave us a bonus tire flip..how thoughtful.

    ReplyDelete
  7. MattTuesday, June 28, 2011 9:56:00 PM

    Barbell Club:
    Clean and Jerk 2x1 up to 225#
    Clean pulls up to 315# 3x3
    Grip strength work

    ReplyDelete
  8. Kevin R.Tuesday, June 28, 2011 10:48:00 PM

    SWOD: 50 lbs. Ring Row

    Metcon: 7:15. 62# KB, 24" Box, #4 tire w/ 2 flips per rnd.

    ReplyDelete
  9. Brian BTuesday, June 28, 2011 11:40:00 PM

    Made up for the Crossfit Total:

    335 Squat
    145 Press
    365 Deadlift
    Total- 845

    Thanks for the amazing workouts! Hope to be back working out with all of you in about 8 months!

    ReplyDelete
  10. kateWednesday, June 29, 2011 5:58:00 AM

    METCON- 28:29

    SWOD- 17", 5' 10"

    ReplyDelete
  11. BrookeWednesday, June 29, 2011 5:59:00 AM

    SWOD: 20.5in V, 6'9" Broad

    Metcon: 23.:27

    ReplyDelete
  12. EricaWednesday, June 29, 2011 8:21:00 AM

    Ummm..Kate and Brooke..you are confusing me..this is Tuesday's wod space not wednesdays =)..it's ok you got up early to workout..we'll let it go this time =)

    SWOD: Ring rows 15lb
    Metcon:9:02, 44#kb, 15.5 box, #2 tire

    ReplyDelete
  13. Melissa MurphyWednesday, June 29, 2011 10:08:00 AM

    SWOD: ring rows on medium sized box
    Metcon: 10:10 53#kb, 20" box, #3 tirex2 each rnd

    * Craig's idea to do more than rx'd.

    ** I still hate burpees!!

    ReplyDelete
  14. John EWednesday, June 29, 2011 1:36:00 PM

    SWOD: 25#
    Metcon: 15:23, 44#kb, 24" box, #4 tire

    ReplyDelete
  15. SteffanieWednesday, June 29, 2011 9:05:00 PM

    Swod: 10#
    metcon: 9:02 w/ 44#kb, step ups for box jumps

    ReplyDelete

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