Wednesday, January 28, 2009

warm up
3rnds of:
pvc ohs x10
pull ups x10
ring dips x10
ghd situps x10

5mins work of L-sits

workout
bench press
warm up 5x5
work set 5x1

4rnds of:
25 rope slams
25 calories on C2
25 ball slam sit-ups

8 comments:

  1. CrossFit JAX28 January, 2009 20:38

    name / bodyweight
    bench / time

    davis / 183
    225# / 18:34

    aaron / 155
    255# / 19:50

    steve c / 210
    275# / 19:33

    kyle r / 185
    190# / 19:45

    ryan / 200
    205# / 23:45

    jessie k / 150
    100# / 25:15

    jv / 125
    185# / ?

    josh k / 165
    170# / 28:12

    todd / 200
    280# / ?

    josh c / 190
    236# / 25:40

    jon / 150
    215# / 21:47

    cav / 163
    215# / 22:00

    carla / 148
    95# / 26:10

    josh g / 175
    270# / 19:11

    turbo j / 155
    300# / 16:20

    caleb / 160
    230# / 17:05

    lux / 170
    275# / 19:35

    sherry / 112
    105# / 24:12

    christian / 155
    255# / 23:14

    jeff / 170
    220# / 21:35

    blake / 190
    335# / 17:54

    beegees / 209
    225# / 19:00

    jenn / 114
    75# / 29:14

    lorena / 128
    65# / 28:53

    ReplyDelete
  2. CrossFit JAX29 January, 2009 06:41

    hats off to the 6am crew, aaron steve davis kyle r and ryan... this was an ugly one to go after so early in the morning! nice job guys! mego:)

    ReplyDelete
  3. Anonymous29 January, 2009 13:22

    robert/220
    290# /15:57

    ReplyDelete
  4. Anonymous29 January, 2009 13:30

    Robert again/ had to do Med Ball slams instead of Rope slams. Got to get a rope...

    ReplyDelete
  5. CrossFit JAX29 January, 2009 23:02

    great work, rob! good sub for the rope slams...nothing quite replaces the feel of slamming a rope thats anchored to a post. get a rope and slam it!

    ReplyDelete
  6. Anonymous30 January, 2009 02:03

    Guy / 175# / 215 rx / 20:00
    Had to sub-
    25 KB Swings (the overhead kind) 50# for rope slams
    35 SDLHP 45# for row

    ReplyDelete
  7. CrossFit JAX30 January, 2009 05:51

    sweet tits, guy!

    take a picture the next time you're working out out there so we have proof that you're actually doing them...then maybe...we might post it to the site.

    ReplyDelete
  8. Anonymous30 January, 2009 07:24

    You got it Babe! By the way thanks for posting the pic of that sexy dude on the 27th doing deadlift; also, thanks for posting the pic of me on the 27th too (wink!)
    It's good to hear from ya'll. I'll try to get a pic of me Jazzercising so you can post it.
    Holla at a Cracka now!
    Guy

    ReplyDelete

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