Thursday, May 14, 2009

warm up
400m run
10 x pull ups
20 x jumping ball slams
10 x cfjax burpees

workout
3 rounds:
10 x rope slams
20 x kb swings @ 24kg
30 x tire sledgehammers
40 x abmat sit ups
50 x air squats

post time for score

5 comments:

  1. CrossFit JAX14 May, 2009 20:40

    jenn. 115. woman rx. 21:52

    junior. 180. rx. 23:02

    cav. 163. rx. 17:29

    caleb. 154. rx. 14:41

    jon. 156. rx. 16:59

    turbo. 157. rx. 11:10

    luis. 135. rx. 25:00

    kohl. 255. rx. 17:27

    angela. 168. woman rx. 22:15

    lisa. 109. woman rx. 15:50

    brannon. 187. rx. 19:09

    ryan. 198. rx. 20:38

    alex. 197. rx. 16:30

    russ. 160. rx. 13:03

    ReplyDelete
  2. Ryan W.14 May, 2009 21:23

    ...GREAT JOB GUYS....

    ReplyDelete
  3. Rob in Ger.15 May, 2009 20:03

    Rob.205. Got a Birthday WOD from a friend over here.
    43 Burpees
    43 air squats
    43 clapping push ups
    43 clean and Jerk 2 pood kb
    43 lunges with 2 pood kb
    21:33

    whats a good sub for rope slams and tire sledge- hammers

    ReplyDelete
  4. Guy Forward16 May, 2009 07:36

    Guy-170
    Did Daniel after one month of no Crossfit, just running, sit ups, push ups and pull ups (you know, gay stuff).
    RX-24:46
    Miss you guys!
    Guy

    ReplyDelete
  5. Rob in Ger.16 May, 2009 10:41

    Did the wod from 13 of may.
    rob.204. 10/7/7

    ReplyDelete

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