warm up
3 rounds of:
-10 pvc pass thrus
-10 pvc ohs
-15 push ups
-20 sit ups
-10 back extensions
-10 dips
workout
'Josh'
95# ohs x 21
pull ups x 42
95# ohs x 15
pull ups x 30
95# ohs x 9
pull ups x 18
3 rounds of:
-10 pvc pass thrus
-10 pvc ohs
-15 push ups
-20 sit ups
-10 back extensions
-10 dips
workout
'Josh'
95# ohs x 21
pull ups x 42
95# ohs x 15
pull ups x 30
95# ohs x 9
pull ups x 18
Chris, Meghan & CrossFit Chicago owner, Rudy Tapalla
CrossFit Chicago 10am group
chris. 164. rx. 5:34
ReplyDeletebig thanks to rudy and his crew at crossfit chicago for the hospitality and the wonderful crossfit community he's got going on! meghan & i enjoyed the visit and we hope to see you guys again soon.
It was nice meeting you Chris/Meghan. Chris - Way to rock out today's WOD! Next time you guys are around, make sure to stop by :)
ReplyDeleteFastFwd (Randy Santiago)
looked like a really hard wod...ohs..my worst enemy..
ReplyDeleteMeghan and Chris it was great having at CF Chicago. Enjoy "the dip". As they say the bigger the dip the greater the reward. I'll have to come down when it's not so hot down there! Email me if I can help you out with anything.
ReplyDeleteRob.201.rx'd.14:42
ReplyDeleteNic.mod.15:?
WOD kick my a$$. OHS's are one of my biggest weaknesses. Thanks!
dont worry, rob. my arms have mild rhabdo after doing all those pull ups and 'resting' all this time. prob not a good idea to jump 100% with full intensity on this one.
ReplyDeletetell nic to keep it up!
Since rob has been here, I have been excited to start the wods. A little sore, but I really like. CF Jax has changed bmy thinking about working out..
ReplyDeleteChris and Meghan, It was GREAT talking with you guys! Good luck with everything! See you again at CF chicago or out in Florida!
ReplyDeleteChris Great job on the WOD!