Tuesday, April 7, 2009

warm up
500m row
ohs @ 45# x 45
ring dips x 30
jumping ball slams @ 16# x 15
pvc x 10:
- pass thrus/shoulder dislocates
- sdlhp
- push press

workout
4rnds for time:
800m run
chest-2-bar pull ups x 20
clapping push ups x 30
abmat sit ups x 40

3 comments:

  1. CrossFit JAX08 April, 2009 08:24

    cav. 163. 5K row @ 20:33
    nicole (cf jaguar). 152. cpu from knees/jpu. 41:40
    jon. 156. rx. 35:04
    caleb. 155. rx. 33:18
    harry e. 246. 10-20-30 reps. 35:12
    one-2. 180. jpu/mod push up. 44:50
    ryan w. 196. rx. 51:37
    luis. 135. rx. 45:01
    dr j. 180. rx. 30:40
    brannon. 188. jpu/reg push up. 44:27
    davis. 172. jpu. 42:38
    rey. 212. reg pull ups. 48:02
    cr formerly known as 'russ'. 157. rx. 30:25

    ReplyDelete
  2. Rob in Ger.09 April, 2009 06:28

    Rob. 205. mod. 43:00
    Did 800m row instead of run. Now that my shoulder is better, my hamstring is giving me some problems. (Happened while doing sprints.)

    Yesterday did 30 min of max pullups.

    ReplyDelete
  3. Anonymous10 April, 2009 14:20

    Josh G. 173. reg. sit ups. 36:59. Did this one up here at CrossFit Huntsville. I've become very nomadic as of late. Can't wait to get back for a WOD with you guys. Take it easy.

    ReplyDelete

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