WOD
For Time:
400 M Run
21 Wallball (20/15#)
21 Inverted Burpees
21 Pull-Ups
400 M Run
15 Wallball
15 Inverted Burpees
15 Pull-Ups
400 M Run
9 Wallball
9 Inverted Burpees
9 Pull-Ups
(Post time to comments)
For Time:
400 M Run
21 Wallball (20/15#)
21 Inverted Burpees
21 Pull-Ups
400 M Run
15 Wallball
15 Inverted Burpees
15 Pull-Ups
400 M Run
9 Wallball
9 Inverted Burpees
9 Pull-Ups
|
Saturday, October 10, 2009
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9 comments:
Alright, as it gets closer, I'll be pimping the Nelson Fatass 50k in columbia (January 2nd, 2010 at 8:00am). I think I've been able to plant the seed in a couple people so far :) Remember, the winner gets a homemade apple pie.
Here's a CFJ entry how one CF/CFE-er trained and ran a 100-miler. It requires a CFJ subscription, which is totally worth it. If you don't have it and are interested in the article and don't have a subscription, let me know and we'll work on some drug deal.
http://journal.crossfit.com/2009/08/one-hundred-miles-of-trials.tpl
I totally want to do this workout, however my hands are pretty torn up from last week still, any ideas for a replacement activity for the pullups?
Back in the park we would replace pull-ups with burpees. It's a very effective substitute.
I'm diggin' this workout for tonight, esp after the heavy lift yesterday. T-I'll bring some extra tape for you to wrap those hands up. I think you'll want to push through the pain instead of enjoying burpees as a substitute
Hey Jason! We have been missing each other :(
I plan on coming in to take the 5pm and help teach the 6pm tonight!!!
Gentlemen:
Steve - 18:00
Pat L. - 19:26 (Row)
Dan H. - 22:20
Keith - 21:29 (15#)
Tyler - 21:54 (GB)
Patrick M. - 18:27 (ROM WB, PU)
John - 18:07 400/200, 21/12/9 Scld BP, BlkB)
Mark - 24:22 400/200, 15/12/9 15#, Scld BP, 2xRB+ J-PU)
Gene - 25:16 400/200, 21/12/9 GB)
& Ladies:
Mandi - 18:50 (10#)
Lindsay - 16:54 (10#, BB)
Anita - 20:50 (10#, Scld. BP, J-PU)
Molly - 21:39 (Row, 10#, Scld. BP, Blk. B)
Jason.......we missed ya!?!?!?!?
Thanks all like always for the MOTIVATION! Now I have to work on my form and time!Reverse Burpees Rock lol!
Nice work MAC!
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