Monday, December 28, 2009

WAHAWK

focus: overhead squat
-back push press
-back push jerk
-heaving snatch balance
-sots press
-ohs

warm up
2 rounds:
pvc ohs x 10
jumping eccentric pull ups x 10
ghd sit ups x 10
alternating lunges x 10
ghd back extensions x 10

workout
5RFT
2-pood full kb swings x 10
c2b pull ups x 10

5min rest

5RFT
20# wall ball shots x 10
ring dips x 10

warm down
100 butterfly abmat sit-ups for completion

13 comments:

  1. Anonymous28 December, 2009 10:31

    time to work off all that holiday-food goodness!

    -manoj

    ReplyDelete
  2. Steve28 December, 2009 13:26

    Shift day: rx. 5:25/ 4:28

    ReplyDelete
  3. rob in ger28 December, 2009 16:19

    Back on track!

    raymond(son) visiting from Fl.16 years old. 5:26/4:06
    ralph. 5:17/5:09
    stefan.6:09/5:11
    bou.rx.4:46/4:04
    rob.rx.6:07/3:39

    ReplyDelete
  4. Anonymous28 December, 2009 19:18

    caleb.rx.6:07/4:40

    ReplyDelete
  5. Unknown28 December, 2009 19:34

    @CrossFit Coastal: Wilmington, NC.
    "Murph"
    39:50
    Pr by over 13 minutes

    ReplyDelete
  6. Anonymous28 December, 2009 19:51

    manoj 163 bw

    ok, so the good part; after 5 weeks off and eating some serious non-paleo food in that time, i've only put on 3 lbs.

    the bad part; never *ever* take 5 weeks off; the 11th commandment - thou shalt payeth dearly, applies 9:38/ 10:04 mod

    ReplyDelete
  7. Anonymous28 December, 2009 19:52

    forgot to add - hope everyone had an awesome christmas weekend! i know i did!

    -manoj

    ReplyDelete
  8. Turbo J28 December, 2009 20:36

    turbo. 158bw. rx. 3:28/3:51

    I don't know what the hell a Wahawk is... I'm assuming more than one person in Iowa could answer that question. Here in Jax, they know what Turbo J is... The CrossFit Demi-God of Destruction, focused on world domination, also a suitable high school mascot.

    ReplyDelete
  9. Anonymous28 December, 2009 20:45

    ryan.193bw
    R1)9:49 (2pood/strict deadhang pull-ups)
    R2)7:42

    working on getting stronger on my pull-ups...doing SDHPU really slow my time down...but...hoping this will pay off..

    ReplyDelete
  10. (!)28 December, 2009 21:05

    Another good day of training.

    ReplyDelete
  11. Anonymous29 December, 2009 14:06

    Sherry... 114bw... 6:20/7:40<--- had to run between stations

    subbed #40 dumbbell for KB swings... #45 thrusters for wall balls... and stationary dips instead of rings...

    warmdown- 50 GHD situps

    shoulder/neck "issue" officially all cleared up! back to the box! YAY!

    ReplyDelete
  12. Dustin30 December, 2009 09:06

    Dustin 171bw did part two first. 4:47/6:00

    ReplyDelete
  13. CrossFit JAX31 December, 2009 17:10

    russ. 162bw. rx. 5:17/4:31

    ReplyDelete

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