Wednesday 12 October

Eric Front Squat

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Post rounds and fractions of rounds completed.

Anthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run, Victoria Duncan 6 rounds + 200m run

WOD Demo with Outlaw CrossFit – video [wmv] [mov]


“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”

– Julius Erving

 

30 thoughts on “Wednesday 12 October

  1. 5 Rounds Rx’d with exception of pull-ups. I gave strict L-pull-ups a go but started kipping after my first few reps.

    Kristen rocked it today!

  2. 5 rounds plus 400m plus 5 L pullups. Rx’d to start but started kipping on those L pullups to keep the intensity. That 25#s got heavy quick on situps. This was hellish fun. Awesome coaching Emily!

  3. Rx: 6 + 10 LPU*
    *LPU wasn’t kipping, but wasn’t totally locked out either. More of an LPU curl where arms didn’t lock out. I couldn’t get up from the lockout position so did the 3/4 extension curl… if any of that makes sense…

      1. Haha leave it to me to take a rest day on “surprise pot smoking skill day”

  4. 5 Rounds + 7 PU RX’d. The situps was my limiting factor. That 25 plate was heavy for me and I am used to doing situps throwing my arms. I got down to doing 1 or 2 pullups at a time, but i was able take 2 or 3 breaths and get the next one. Only 2 or 3 missed reps that zapped a little energy on my pull ups.

      1. Yesterday was fun….you’re legit dude. I need to hit the lunch wod again.

  5. I am honestly not even sure how many rounds I completed. lol. I just know that I started kipping with the LPUs in the middle of round 4 and I ended with +400m, +5LPU. Thanks to Jeff for the great coaching tonight!

  6. Great 4:00 class! Everyone worked their ass off today!

    I worked out at the 5:15 class. Got 5rds + 400m + 10 KPU.
    I did kipping L-Pullups in order to keep moving.

  7. I wanted something lighter today since I’ll be doing Gunter’s Grunt and Grind on Saturday. Daniel programmed this for me:

    For time:
    Row 500m
    50 sit ups
    Row 500m

    6:04

    Thank you Daniel for yelling at me throughout the second 500m! I’m such a slacker when it comes to rowing.

  8. (5 Rds + 400m run + 10 L-pullups)^3-way tie with Jason and Tito

    Epic battle during 6:30. Loved that we all kept the L-pullups legit even though we stayed within 10 seconds of each other the entire WOD. Never have I been so proud to tie in a WOD.

  9. 5:15 saw the return of Hightower today! It had been too long! Epic intensity from everyone, especially Zan, Jordan, and Hightower!

  10. No 4-way tie for me I’m afraid! I managed to knock out Silver: 4 rounds + 1 situp (almost 5 rounds!) but I added #25 to the back extensions and #20 to the situps because Silver had no weights I think, and i knew i could add the weight to push myself just a bit. I’m having a horrible time with band pullups even, my arms give out so quickly… 🙁 lol

    This is my first week of classes and I’ve got to say, even though it can be gruelly sometimes, I think this is just what I need. The support is THE best part of Crossfit for me!

  11. No 4-way tie for me I’m afraid! I managed to knock out Silver: 4 rounds + 1 situp (almost 5 rounds!) but I added #25 to the back extensions and #20 to the situps because Silver had no weights I think, and i knew i could add the weight to push myself just a bit. I’m having a horrible time with band pullups even, my arms give out so quickly… 🙁 lol
    This is my first week of classes and I’ve got to say, even though it can be gruelly sometimes, I think this is just what I need. The support is THE best part of Crossfit for me!

  12. 5rnds + 400m + 10 KLPUs

    Popular score! Started with slow legit LPUs then moved to kipping. I pushed hard to keep up with Melissa F, with the help of Mandylion who kept me motivated on the PU bar. You are awesome ladies!

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