9am - No Class
10am - Rookies Class
11am - "Fight Gone Bad 6" Fundraiser
Three rounds of:
Wall-ball (20/#14) 10 ft target for both
Sumo deadlift high-pull (#75/#55)
Box Jump (20"/20")
Push-press (#75/#55)
Row for Calories
Rest 1 minute
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to: 4/9/11
(Post total reps to comments)
Sunday ENDURANCE Class
When: 8am
Where: check comments for location
7 comments:
Wish I'd be there, but will be in NYC and will miss this WOD all together :(, kill it guys (and girls!) !!!
I'll be missing this too at the Terps v wvu game. Did my own FGB:5rds of (everything w/ 30# vest):
1min 20#db thrusters
1min 65# SDHP
1min burpees
1min push press
1min pullups
Rest 1min
22,22,10,24,9
20, 19, 8, 20, 9
16, 17, 10, 18, 8
Good luck today ladies and gents. Go Terps!
Oops, 3rds.
10 am Rookies
Modified Elizabeth:
Power Clean + Front Squat
Ring Dips
In order written on board...
Dipti 9:25 (35# PC only, box dips)
Amy 9:13 (30# DB, rings+box)
Hil (55#, box dips) 8 reps into round 2
Bobby C. (53#) 3 RDs into round 2
Pallav (53#, rings+box) 6 RDs into round 2
Shilpa (33#, bars+box) 9 PCs into final round
Eric (65#, rings+box) 2 rounds complete
11am FGB
Brian 357 GR!
Matt 288
Luke 282
Josh 201
Eric 194 (14#, 12", 55#)
Yvette 217
Shannon 198
Rachel L. 191
Lauren 190
Kim 172
Hil 211 (10#, 12" box)
"Hurricane" Irene 198 (10#, some ROM, 20" step-up, 45#PP)
Awesome class this morning! You guys did great.
Endurance WOD!
Sunday at 0800AM
Meet at the Hammond High School Track (park in the big lot on the far right of the building, then head behind to find the track):
8800 Guilford Road
Columbia, MD 21046
Workout will be Prefontaine's "30/40" workout. Which if you google you should know in advance that you will need to scale this one - I will give you some instructions how tomorrow.
See you then!
FGB 341 at Crossfit Lorton
with group in West Virginia at AFC Crossfit
Mandi 229PR! rx-Class B
Post a Comment