CrossFit Friday 4/24/09

Meet at the River Courts

For time.

10-9-8-7-6-5-4-3-2-1 reps of:

Pull ups
Push ups
Squats
Burpees

Run 50m gasser between each set.

After each exercise take two steps forward and begin the next exercise. For example,

10 pull ups, drop, move off of the gravel
10 Pushups, stand up take two big steps forward
10 Squats, move two steps forward
10 Burpees run the gasser (down and back 50m)

9 Pull ups, drop move off the gravel
9 pushups etc…

Start your watch when you mount the pull up bar and stop it at the completion of your last gasser.

Post time to comments.

18 comments:

Chewy said...

Hey, I don't know if you all heard (you probably have by now) the whole plebe class will be getting PT'd at 5:30 tomorrow morning for our misconduct at briefings and so on...So I am going to miss out tomorrow morning, along with any other plebes that would usually be there...YAY!!!!!!!!!

Stroh's Lite said...

14:48 just now getting feeling back into the frozen fingers,... great workout!

RW said...

12:02

richard said...

13:13

dan09 said...

11:42

CMCD said...

11:08

Good to be outside.

NM said...

11:29

SB said...

10:56

Black and Gold CrossFit said...

11:50...good turnout. Have to love 38 degrees on 24 April! Got nice later once BOB came over the mountain.

Come see the new room as we are putting it all together today.

Michael said...

13:29. Great way to end the week.

Tex said...
This comment has been removed by the author.
PTisFREE said...

11:21 It was nice working out down at the river courts again. Good call on the music MAJ B.

Tex said...

I still can't run, so I cut out the 50m run. I felt guilty about not doing the full workout, so I did it a second time.

1st 9:10
2nd 8:58

petera said...

11:44
hands were hurting

hamp said...

11:26 (forgot to start my watch until second round, so probably 13ish

Njc said...

Thanks to our plebe meeting this morning, we just got down to the river courts to do this WOD this afternoon.

11:02

Our run was probably a little less than 50 meters.

dkeys said...

12:31...great suck...wish I had done it in the morning though...Gym is looking sick...

Chewy said...

10:54

One of the quickest CrossFit Fridays we have had in a long time...Was still a rough workout nonetheless...