March 10 workout

9
Mar

March 10 workout

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

MC takes a spill during CrossFit Limbo

MC takes a spill during CrossFit Limbo

16 Responses

  1. Krista

    we should take a photo of us all wearing our new CF Marina tops tonight and send it to them! a small thanks for taking good care of our CF family on their travels

  2. Andy

    WU X 2
    Push ups
    Pull ups(RB)
    K2E
    Lunges
    Sampson

    Strength 1-1-1-1-1
    Shoulder Press 45-155-160-165-170(PR)

    WOD AMRAP 20
    5 HSPU ( sub decline push ups)
    10 L Sits (sub 10 pull ups + 10 anchored sit ups)
    15 lunges
    —————–
    7 rds + 5 push ups

    thanks again Kev for picking up the shirt 8)

  3. Pierre

    WU:
    Ring dips
    Pull ups
    K2E
    Box jumps 24″

    STRENGTH: Shoulder Press 1-1-1-1-1
    95-105-110-115-120(f)

    WOD:
    5 HSPU (yellow + yellow bands)
    10 L-sip pullups
    15 lunges

    9 rounds + 5 HSPU + 5 L-sit pullups

    This morning, when I saw that WOD coming up, I was scared of it…really!

    Thanks for ths t-shirt Kev!

  4. krista

    warm up: mobility, 3 x10 OHS, ring dip negatives, push ups, med ball cleans, knees to elbows

    strength: OHS 1-1-1-1-1
    45-45-45-45-45
    kept these light for hip, and for form – these are a real goat

    WOD: 20 min AMRAP
    5 HSPU (g/r)
    10 kipping pull ups / 10 sit ups (first 4 were tuck pull ups to try)
    15 lunges

    8 rounds, 5 HSPU + 4 kips

    yes, thanks Kevin for the top!
    MC, great job on the kips, get some vitamin E cream of Lansinol on those hands.
    JP – holy mac woman – EXCELLENT job on the total!!!

  5. Julie

    CFWU – Mobility
    Ring Dips
    Pull-ups (kipping)
    Squats
    K2E

    Strength 1-1-1-1-1
    Front Squat (45) 65-85-95-105-115(PR)

    AMRAP 20 min
    5 HSPU or (sub Heavy SP 65#)
    10 L-Sit (sub Pull-ups or 10 Pull-ups & 10 Sit-ups)
    15 Lunges

    6 Rounds +7pull-ups

    I did kipping pull-ups, which felt so good 🙂 Little slower, but well worth it.
    Ran afterwards 3.45km (20min). Not the 5km I wanted, but my legs were tired.

  6. Kevin

    Used yellow bands for HSPUs.
    All else as rx’d.

    8 rounds on the dot.

    Thanks for the cookie Krista! It hit the spot.

    And congrats to Elissa on her first group WOD!

  7. Pierre

    Yeah, congrats Elissa for the first group WOD!!

    That’s great to have somebody else joining the group! 😀

    See you soon.

  8. Pierre

    And like most of the people, you will remember that very first Group WOD like you remember that very first hangover you had when you were 16 or 14. 🙂

  9. MC

    Ahahah Pierre was looking awful after the first WOD he has done!! I remember! There a picture to prove it

    Strength : Front Squat
    1-65 1-85 1-95 1-105 1-115 PR and feel like i could do more!

    WOD AMRAP in 20 min:
    – 5 HSPU (Blue and green…way to easy)
    -10 Pull up
    -10 situp
    -15 lunges

    7 rounds + 4 situps

    My both hands had openned…the shower was painfull. But I did 70 kipping pull up after all! YAY! It’s worth it! 🙂
    It’s nice to have a new one in the group!!

  10. Warm-Up:
    CFWU x 1 (w/ HSPUx5 g+y)
    3 Rounds of:
    10 Back Squat, 55pounds
    10 Shoulder Press, 25pounds
    10 Deadlift, 55 pounds

    CF Total
    Back Squat – 205 (matches PR)
    Shoulder Press – 100 (PR!!!!)
    Deadlift – 240 (PR!!!!)

    Total = 545 (PR by 20#)

    I haven’t been this stoked about my performance in months! Especially the Press… 100 pounds!

    Pierre – You would compare your first wod to your first hangover? Haha! You’re so PG-13. My comparison would have gotten an R rating 😉

    Welcome Elissa!

  11. Joel

    WU X 3
    pushups
    med ball cleans
    box jumps
    goodmorings

    Strength
    Front squat
    105,115,145,175,185

    WOD – AMARP in 20min
    med ball pushups
    L sit pullups
    15 lunges

    7 rounds 8 lunges

  12. Pierre

    I guess I remember the first time I was sick from my first drinking party…and I remember what I did as a first WOD.

    I thought about that a R-rating comparison when I was writing it…..but it was to much to write it down here. So I went with the casual one.

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