WOD
1000m Row
15 HSPU
30 Sit-ups
30 Pull-ups
30 Burpees
30 OH Squats (45/35#)
30 Push-ups
30 Double Unders
(Post time to comments)
1000m Row
15 HSPU
30 Sit-ups
30 Pull-ups
30 Burpees
30 OH Squats (45/35#)
30 Push-ups
30 Double Unders
(Post time to comments)
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Sunday, September 20, 2009
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7 comments:
This should be fun for those who pushed through the 7k/5k WOD yesterday!
It's my traps that are hurting more than anything. The pull ups should be interesting.
I agree, my traps and shoulders are smoked from this weeks lifts. It outa be interesting tonight.
Subbed ~>1/2 mile run for rowing, tuck jumps for double unders, subbed poor form and weak sauce for all other exercises. 15:20 with a big'ol ass to risk.
Thanks to all who came to Crossfit Diesel over the past week to try some new lifts put together between Cameron and myself. I know some WODs may have been more difficult than others and the WOD this evening was definitely challenging. Everyone did an excellent job pushing through their sticking points and finishing out strong.
Times by class and heat
5pm
H1 - Jason 23:10 (5x HSPU w 1 ab mat)
H1 - Dan H 28:14 (2 ab mats for HSPU)
H2 - Tameka 19:23 (Pike HSPU, RedBand, Back Squat sub)
H2 - Audra 18:37 (Pike HSPU, RedBand, Back Squat sub)
H3 - Susan 18:02 Rx'd
H3 - Darla 16:29 (Front Pike HSPU, Blue Band)
6pm
H1 - Pat 21:28 (KtE sub for burpees)
H1 - Mike 20:22 Rx'd
H2 - Molly 19:53 (Pike HSPU, Jump Pullups, Single Unders)
H2 - Mark 27:58 (BlueBand, Jump Pullups, 15 push-ups scaled)
H3 - Sean 15:59 (Pike HSPU, KtE for Burpees, Pistol for OHS, 30# Kettleball swing for Double Unders)
H3 - Lindsay 20:32 (Pike HSPU, BlueBand, Knee Push-ups)
H4 - Steve 21:33 Rx'd
Nice time Steve, esp by yourself. Let's not forget the 400m row sprint you made Mike and me do at the end. That was just cruel.
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