Saturday, May 2, 2009

warm up
3rnds of:
-walking lunges x 40
-ball slams @ 20# x 10
-rope climbs @ 12' x 2
then
ghd sit ups x 20
ghd back extensions x 20

workout
30 pull ups
800m run
50 abmat sit ups
400m run
80 burpees
400m run
100 squats
400m run
80 push ups
400m run
50 box jumps @ 24"
800m run
30 ring dips

6 comments:

  1. CrossFit JAX03 May, 2009 01:27

    matt n./kyle k. rx. 27:52

    eddie. bar dips. 54:46

    mark. 1/2 the reps. 33:51

    christian. rx. 39:22

    caleb. rx. 36:08

    turbo j. rx. 30:34

    matt & kyle performed the wod as a 2-man team. the runs were performed simultaneously.

    ReplyDelete
  2. Rob in Ger.03 May, 2009 06:46

    Took yesterday off. I will be running a 1/2 marathon today. I am curious to see what's going to happen. The only endurance training I have done is coming out of the WODs. Let's get it on!

    ReplyDelete
  3. Adam Brigges03 May, 2009 17:03

    Meghan and Chris,

    It was such a pleasure to finally get to meet you guys. The two of you have the baddest fascility out of all and I know that when Rach and I get over to Florida you are going to be the first box that we visit. I wish the best of luck and hope to meet up with you soon!

    ReplyDelete
  4. Rob in Ger.03 May, 2009 17:31

    Finished the 1/2 marathon in 2:16:44. As far as endurance goes, it went well. Had a few problems with the muscles getting stiff. However, I expected that. Was an interesting experience to know what one can do with some crossfit jax training!!!

    ReplyDelete
  5. CrossFit JAX07 May, 2009 00:28

    rob ger-
    good on you for completing the 1/2 marathon bro! that is something i have never done before. awesome.

    ReplyDelete
  6. Kate08 May, 2009 10:15

    I absolutely loved this:)! I live in VA, but needed to spice up my workouts and this was the ticket. I did 1/2 (with much scaling) in 28:06. Thanks for the workout!!!

    ReplyDelete

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