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Friday, 02/17/11

CrossFit Friday

For time:
4 Rounds of:
2 Supe’s Loops (1000m run)
15 Pull ups
15 Thrusters 95/75#

If you’re Passionate – Tack on...
4 Rope Climbs 20ft
20 Modified Burpees*

* From a standing position roll on to back with hands facing body “high fiving Jesus”
Pull your legs forward and tuck with your back muscles that will bring you forward into a push up position
Complete 1 Pushup, bring feet under body and jump 1ft off the ground.

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11 comments:

  1. KingsleyFebruary 18, 2011 at 8:15 AM

    26:01 with 1000M row instead of the run minus the additional rope climbs and modified burpees.

    The pull to pull combo from row to pull-ups added an extra dimension of pain to the workout.

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  2. AnonymousFebruary 18, 2011 at 9:28 AM

    27:37, as Rx'd. That was fairly brutal, but it was nice to get outside of the rediculously warm gym for brief periods.

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  3. LTC GrecoFebruary 18, 2011 at 12:33 PM

    25:58 with 65 lb thrusters. Good to have another large group in there this week.

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  4. jswobeFebruary 18, 2011 at 2:56 PM

    Ugh. I had nothing today. It's a long story and it includes a bunch of whining and crying.

    Scaled the entire workout for time & my THS:

    3 rounds
    75 lb thrusters

    27:00


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

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  5. AdamFebruary 18, 2011 at 3:43 PM

    Since I missed the WOD yesterday and this morning, I decided to combine the best elements of both:
    10-9-8-...3-2-1 of

    Burpee pull ups
    Medicine ball cleans (20#)
    Thrusters (75#)

    33:17 (weak sauce!)

    I nearly puked less than half way through, so I had to slow it down and take several water breaks. Not sure if it was THS or indigestion, but it wasn't fun!

    Cadet PE class in '62 room, so I considered going to the Cadet Globo Gym (3rd floor weight room), but I walked in, saw a lot of flexed biceps in the mirror and had to leave.

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  6. JoeFebruary 19, 2011 at 12:27 AM

    This comment has been removed by the author.

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  7. JoeFebruary 19, 2011 at 12:29 AM

    31:39 as RX hope everyone else earned their weekend!!

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  8. DanFebruary 19, 2011 at 1:08 AM

    34:20

    Pullups with blue band
    Thrusters as rx'd

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  9. JoeFebruary 19, 2011 at 1:25 AM

    Knob Creek post wod recovery drink as Rx'd

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  10. JWMFebruary 21, 2011 at 1:30 PM

    28:59 as Rx'd

    Finally made it up on Monday. Rough way to start a new week!

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  11. JCFebruary 22, 2011 at 7:16 AM

    Late w/ the post, but better late than never.

    27:57 @ 75 and 65 lbs. for thrusters.

    That was a grinder of a WOD.

    ReplyDelete