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
Stellar photo!
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!
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!
Sweet price on some Inov-8 F-lite 230’s if you like the color, and are a male shoes size 14.
http://www.6pm.com/inov-8-f-lite-230-lime-black
Hmmm, might need to be careful around tennis courts with those shoes!!
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…
Was smoking marijuana part of skill work today?
uuuhhhh, no comment. but i think someone was able to video a conversation between me and the building maintenance guy:
http://youtu.be/lRg620x4dgQ
Puff, Puff, Pass, Burpbe
Haha leave it to me to take a rest day on “surprise pot smoking skill day”
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.
great job today!
Great energy in class today. 6 Rounds + 400m + 5 LPU RX.
You ate your egg whites today. Good work sir
lol, i actually did
Yesterday was fun….you’re legit dude. I need to hit the lunch wod again.
Anytime that your up for the challenge! ;0]
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!
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.
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.
You did great. That last 100m of the final row was epic intensity.
5 Rds + 400m Run + 10 L-Push Ups Rx’d
Had fun battling with Jeff and el Tito. Thanks for the push guys. This one was fun.
(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.
Wow! 3-way tie is crazy!
5:15 saw the return of Hightower today! It had been too long! Epic intensity from everyone, especially Zan, Jordan, and Hightower!
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!
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!
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!
Great WOD
great workout for sure!