Five rounds for time of:
Pat Barber 11:22, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 090816.
Austin Malleolo on today’s WOD – video [wmv] [mov]
A group of 21 CrossFitters at Flatirons CrossFit transitioned to a 90% Paleo-Zone diet for 8 weeks. Their average results were as follows:
-lowered bad cholesterol by 18 or more
-lost 1.4 inches from waist
-lost 3% body fat
-improved their CrossFit Total by 20% of their body weight
Read the complete CrossFit Journal article on the experiment here.
6 thoughts on “Thursday 30 September”
Morning class was really getting after it. I guess the ladies were too shy to experience Ryan today.
3 rounds in 17:41 of 15 pullups bluex2 green x1, 15 bar dips, 15 burps. Hat’s off to those who worked full 30 minutes.
I did 3 rounds today in 8:43.
6:30 class was small but motivated. Lonny significantly improved his muscle ups. The ladies took on some tire flips, and Tyler battled to the end with the rings. Strong work.
Did a partner WOD today with Christina. 5 rounds for time of 10 tire flips and 50 sqauts/jump and touch a pull up bar. Our time was 12:36! Great 6:30 class the boys kicked muscle up butt!! Great job everyone!
blue band, assisted ring dips, 12″ target
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