Friday, May 15, 2009

warm up
400m run
3rnds of:
-10 pull ups
-10 box jumps

pvc x 12:
-press
-push press
-split jerk

workout
split jerk
5-5-5
5min rest

3rnds for time:
250m row
10 pull ups
10 push ups
10 abmat sit ups

5 comments:

  1. CrossFit JAX16 May, 2009 13:31

    dustin. 163. rx. 115/145/155. 8:10

    rowdy. 175. rx. 135/165/185pr. 6:15

    jon. 155. rx. 135/145/155. 6:06

    josh c. 185. rx. 145/185/205 x4. 7:38

    cav. 163. rx. 135/145/155 x4. 6:26

    caleb. 155. rx. 155/185/195miss. 5:42

    eric. 255. jpu. 95/95/95. 8:24

    harry. 241. jpu. 95/95/95. 7:23

    jv. 115. rx. 135/145/145. 6:40

    dr j. 185. rx. 165/185/195. 5:16

    liz. 105. jpu. 55/65/65. 9:02

    luis. 135. rx. 115/135/145miss. 7:40

    jenn. 118. jpu. 65/85/90miss. 9:37

    kohl. 255. rx. 195/205/220. 7:29

    miguel. 206. rx. 115/125/135. 8:53

    ryan. 198. rx. 135/145/155miss. 7:19

    brannon. 187. rx. 115/125/135. 8:10

    lorena. 128. jpu. 65/75miss/70miss. 9:19

    scott. 175. rx. 115/125/135. 7:27

    barry. 219. rx. 155/175/193miss. 5:16

    kyle r. 188. rx. 115/125/140x4. 8:33

    turbo. 157. rx. 185/205/220. 4:34

    ReplyDelete
  2. Anonymous16 May, 2009 22:06

    What was the timed element?

    ReplyDelete
  3. CrossFit JAX17 May, 2009 09:14

    my bad. timed element consisted of the following and performed immediately after the split jerk workout:

    3rnds for time-
    250m row
    10 pull ups
    10 abmat sit ups

    ReplyDelete
  4. Melissa from Crossfit Revolution17 May, 2009 17:58

    I seem to recall doing some pushups in the timed workout.
    65,85,90 10:26mod

    ReplyDelete
  5. CrossFit JAX17 May, 2009 20:19

    good catch, melissa! i was in a hurry posting this wod so it was operator error on my part lol.

    ReplyDelete

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