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Friday, 2 December

First a humorous picture of why T Rex doesn't do CrossFit (and therefore went extinct!)


If you tried out yesterday (nice work Sean!), you can give yourself a bit of a break and do yesterday's WOD (250 sit-ups for time w/ 15 push-ups at each rest), or you can do today's.

 AMRAP 5 
 5 x Weighted pull-ups (20/12)
20 x Double-unders

Rest a few minutes,

then run 1 mile for time.

NOTE:   A few options for the run route - outdoors - start at front of Arvin run to Koscuiko's Monument and back, or indoors - 4 x gym loops or treadmill
NOTE2:  If running outdoors, be sure to wear your reflective belt and watch out for traffic.

Post number of rounds complete and time for the run.
on

4 comments:

  1. AdamDecember 2, 2011 at 7:23 AM

    a small, but mighty crew there this morning! Nice work by all. Consistency is the key with CrossFit!

    To the firsties we missed this morning - I hope you got the branch you wanted!

    As for the WOD -
    5 rounds + 4 pull-ups (20 lbs.)
    then 6:19 for the run.

    ReplyDelete
  2. MattDecember 2, 2011 at 10:25 AM

    Aloha,

    Great WOD.

    As Rx'd: 6 rounds exactly

    1 mile: 6:39

    I couldn't keep up with Adam.

    ReplyDelete
  3. jswobeDecember 2, 2011 at 2:00 PM

    5.5 rounds, plus a handful of DU's

    (subbed 1-mile row for the run)

    6:25

    Good WOD...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  4. MickeyDecember 2, 2011 at 6:47 PM

    finished my 5th round 9 seconds over.

    rested for a few minutes and then did 4 gym loops for the run

    6:10. Don't know how i pulled that off but I was in the zone.

    ReplyDelete