Tuesday, January 27, 2009

warm up:
250m row x3 w/ 3min rest between
ghd situps x20 / ghd back extensions x20 for 3rnds
30secs work/15secs rest of double unders for 4 intervals

workout:
deadlift
warm up 5x5
work set 5x1
post 1RM

25-12-8 for time:
strict dead-hang pullups
burpee box jumps
ring dips

3 comments:

  1. CrossFit JAX27 January, 2009 21:50

    name / bodyweight
    1RM
    mod/time

    josh c / 190
    365#
    jumping ring dips/17:49

    kevin / 155
    315#
    rx/13:05

    turbo / 155
    360#
    rx/4:07

    caleb / 160
    345#
    rx/8:30

    angela / 173
    245#pr
    mod/17:00

    sherry / 112
    190#
    kip pull up, jrd/11:53

    lorena / 128
    145#
    mod/17:30

    ReplyDelete
  2. Anonymous28 January, 2009 14:00

    Robert/220
    425#
    rx/9:49

    ReplyDelete
  3. Anonymous29 January, 2009 11:37

    Dr.J 180
    25-12-8 workout=7:23

    ReplyDelete

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