Friday 21 January

Posted by256tech.netPosted inCrossFit WODs

Attention: NO 6:30 PM class today. The 1st session of January’s Fundamentals will be during this time. Sorry for any inconvenience this may cause.

For time:

21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56,Rebecca Voigt 27:11.
Post time to comments.

Kevin Montoya on today’s WOD – video [wmv] [mov]

10 thoughts on “Friday 21 January”

  1. I love how everyone’s pistols improved throughout the WOD. Congrats to Kurt for being able to go to Rx’d pistols at the end, and to Pam for getting the “almost prescribed” version with one foot tucked behind the other. Fun time with the morning crew, as always.

  2. Thanks Jeff for your coaching this morning. WOD’s like this really help me recognize my weaknesses and help me come up with a plan to add some skill work on my own. Thanks Aaron for counting my last 8 box pistols. You all have a great weekend and I’ll be getting some much needed rest.

  3. 16:46 Rx’d

    Fun community atmosphere this morning and great cash-in warm up and mobility stretches before wod! I need to do more of those.
    Limiting factor was right hand grip on L-pull-ups. It’s shot after yesterday’s Snatches and had to basically hang from my fingertips, which made for fun onesy, twosy and threesy pull-ups.

  4. Did first 2 rounds of L-pull ups with blue band and double tucks, then my hand ripped and I had no grip left. Last 2 instead of double tucks, I did push ups. Thank you Christina for the motivation. I finished:-)
    The time will come when I can actually do a pull up workout and my hand don’t tear to pieces!! Kicked butt at the one leg tucked squats.

  6. 15:24 (almost rx’d)
    My legs weren’t quite horizontal for all of the ‘L’ pull ups. I was maintaining around a 60 degree angle versus the rx’d 90 degrees. I did get all of the pistols much to my joyful surprise. Good job lunch crew!

  7. Went in during open gym & did a variation of todays workout:

    21 situps
    19 pullups
    19 “scaled” pistols
    18 situps
    16 pullups
    16 “scaled” pistols
    12 situps
    11 pullups
    11 “scaled” pistols
    6 situps
    6 pullups
    6 “scaled” pistols

    no idea what my time was, but it wore me out & i guess that’s the point. 😉

  9. 12:55 Goldish.

    Did regular L-pull ups, but some killing was involved and I don’t think I started from a dead hang on some of them. Did one-legged squats with my non-active leg wrapped behind the active one. (I call these chester pistols.)

    1. Hm. Perhaps I should spell check before posting.

      No one was killed during this WOD. (At least not to my knowledge, nor was it my fault.) Kipping, however, did occur.

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