Friday, July 31, 2009

ONYX

warm up
double under mechanics for 5mins

rope climb review for 5mins

2 rounds of:
pvc thrusters x 10
jumping pull ups x 10
abmat sit ups x 10

workout
4 rounds for time of:
double unders x 25
20# wall ball shots x 12
rope climbs x 3

10 comments:

  1. rob in ger31 July, 2009 14:08

    Did "that's different" from yesterday first.
    9:25 rx
    5 min. break then todays "onyx"
    12:14

    Our rope hangs from the bar at 8,5 ft. did the rope climb starting off from the lying down pos.
    2 climbs = 1 (I guess)

    ReplyDelete
  2. rob in ger31 July, 2009 14:09

    You guys have fun and good luck at the level 2 cert.

    ReplyDelete
  3. CrossFit JAX31 July, 2009 16:37

    thx rob! we'll see how the weekend goes.

    russ. 160bw. rx. 4:35

    ReplyDelete
  4. Unknown31 July, 2009 18:58

    JV/ Chris/ everybody doing the level 2 cert this sat,

    Good luck!!

    -Manoj

    ReplyDelete
  5. Brannon31 July, 2009 20:13

    Brannon.185bw.9:31 mod rope climb

    ReplyDelete
  6. ryan w.31 July, 2009 20:16

    good luck chris, meg, and jv...

    great wod today..i love me some double unders..

    r.i.p onyx

    ReplyDelete
  7. Anonymous31 July, 2009 22:48

    I was shooting for a 6 min and change, ended up with 7:35. Made the mistake of doing DU'S 2 fast & trying to keep up with Turbo, big mistake. After 2 weeks of 5 on 2 off I feel like my body has been dragged backwards behind a muletrain for 100 miles.
    AARP

    ReplyDelete
  8. Turbo J31 July, 2009 22:54

    Turbo. 160bw. rx. 5:08

    Throw ya gunz in the air!

    ReplyDelete
  9. Dustin31 July, 2009 23:04

    Dustin 170bw rx 8:12 My arms are toast!

    ReplyDelete
  10. Justin03 August, 2009 20:24

    Justin. 148bw. mod. 16:12

    12# wall ball, mod rope

    ReplyDelete

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