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.

15 comments:

  1. SWOD: 15lb

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

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  2. SWOD- body weight

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

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

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

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  5. 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.

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

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  7. SWOD: 50 lbs. Ring Row

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

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  8. 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!

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  9. METCON- 28:29

    SWOD- 17", 5' 10"

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  10. SWOD: 20.5in V, 6'9" Broad

    Metcon: 23.:27

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  11. 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

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  12. 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!!

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

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

    ReplyDelete