focus
ghd
-sit up
-back extension
-hip extension
-back & hip extension
skill
double unders
work
24"/20" box jumps x 50
jumping pull ups x 50
16kg full kettlebell swings x 50
walking lunges x 50
knees to elbows x 50
45# push press x 50
back extensions x 50
20#/12# wall ball shots x 50
burpees x 50
double unders x 50
compare to 07MAY10
the workout today will be capped at 35mins
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ 27:04 (New PR)
Britt (6-0/155bwt) ~ 27:04 (New PR)
Feidt (6-0/210bwt) ~ 33:06 (20")
Val (5-8/160bwt) ~ 31:55
tb (5-10/185bwt) ~ 28:45 (PR by 5 min)
Hansen* (5-11/170bwt) ~ 28:15
Fiegl* (6-2/220bwt) ~ 25:15
Biba* (6-0/175) ~ 29:43 (20")
Jackson* (5-9/180) ~ 30:32 (20")
What a way to end the week!!! We have been following CFJAX daily for 6 weeks and everything is turing into new PR's! Your guys programing is fantastic! Thanks for letting us be a part of the group and keep 'em coming.
DEATH in December is coming...Dec. 11th
We are going to pull 3 WOD's from the Hopper on that day and do a games-type challenge...
Anyone want any long-distance challenges on the Day?
WOD suggestions welcomed...
bou.rx.17:51
ReplyDeletereid.rx 17:51
jean. 2?:??
rob.20:02 This was one is a a&& kicker. Hamstring is better. I guess it was just very sore from viper and the back squat routine.
For the rapids crew, one wod suggestion:
3 rounds for time of
10 Power snatches with 100#/70#
30 double unders
400m run.
Nate...Rapids Crew loves the shirt!!!
ReplyDeleteNate
ReplyDeleteFirst experience with the filthy fifty. Ripped my shin open about 25 box jumps in, took a few obscenity filled laps around the parking lot, then decided to stop being such a wuss and finish the job. Took me a million years but I sweat and bled my way through it.
Glad I can rep the Rapids Crew down here in FL. Awesome to know that there are people a thousand miles away pushing through the same WODs we are. Good work!
russ. 157bw. rx. 20:12. 6min PR.
ReplyDeleteANDY G. 155BW
ReplyDelete20:02RXD, MISSED MY PR BY 8 SECONDS BUT I'M DIGGING THOSE AGAIN FASTER JUMP ROPES. LOVING CFJAX, MY NEW BOX AWAY FROM BOX!
rx. 28:01
ReplyDeleteps - i'm not purposely trying to look like a hardass in that picture...i just wasn't ready for it. that's all.
Russell bw 163
ReplyDeleterx 19:13
that pic is too funny
bou and reid nice work guys...!!
Rx 23:17
ReplyDelete2 steps forward 1 step back. 40+ sec slower than previous attempts could be a fatigue factor or a change in training ideas that was to blame, either way I must accept that I may have to give a little back to reach my overall goals and sometimes a compromise must be made