Saturday 3 December


Deadlifting Bear
CrossFit has spread to the animal kingdom.



Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.



Three rounds for time of:
Run 800 meters
40 Back Extensions
40 Sit-ups


Three rounds for time of:
Run 600 meters
30 Back Extensions
30 Sit-ups


Three rounds for time of:
Run 400 meters
20 Straight leg lifts
20 Sit-ups


6 min AMRAP:

100 meter run
6 Hollow Rocks
5 Overhead Squat with Empty Bar or PVC



7 thoughts on “Saturday 3 December

      1. Mandy “Vlasse”! Congratulations Mandy! Wonderful, wonderful to see you’ve gotten married.

  1. 18:29 RX’d (PR by 9 seconds)

    I really pushed myself on the run this time and went unbroken on the situps and hip extensions. Thanks to Holly for pushing me on the run! That girl is fast!

  2. Overslept for the 9AM class!

    Decided I’d make up for it by doing a hero WOD. Folks at MCF said to do the Wittman, so I went with that. Scaled (1 pd / 65# / 12″ because that’s what the company gym had).

    13:01 for 5 rds. Converted regret through the quitterbolic pathway into the moto to pump out the last 2 rds at 4:25.

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