The 3:15 is the only class this evening. All other classes are cancelled.
10 Rounds of:
5 Kettlebell Swings
5 Burpees
5 Deadlifts (50% of max)
Rest 30 seconds
Record your fastest and slowest round
This is what you call working as a team!
[vimeo=http://www.vimeo.com/18117392]
Wu x2
Push press3’s
50-55-60-70-75
WOD
10 rounds
5 KBS # 35
5 bur pees
5 dead lifts # 80
fastest time = 53, slowest = 57
Seems like my bur pees are in slow motion. Burpees are art of my goats
Wow! Read this “True Story” – http://crossfitftlauderdale.com/blog/?p=2546
Well that story certainly is inspirational, thank you for sharing! Don’t underestimate OR take your health or physical abilities for granted!!
WU x2
(Started my warm ups that Kevin made for the games competitors. Note to self..10ft wallballs..ick)
Sumo Deadlifts x5
100 110 120 140 160(pr reps)
10 Rounds
5 KBS 35#
5 Burpees
5 Deadlift 95#
Rest 1 min in between
Fastest – 29 Slowest – 36
36 – 33 – 31 – 30 – 29 – 29 – 31 – 31 – 30 – 29
WU x 2
Strength: OHS x 1
45-55-65-75-85-90(PR)
10 rounds: 1 minute rest
WOD: 5 KBS (35#)
5 Burpees
5 Deadlifts( 120#)
Fastest: 32
Slowest: 41
Good job a.m. crew!
Superb story Kevin!
Just goes to show that nothing is impossible with CrossFit, no matter what the situation one is in.
Steve (M/36/200)
CFWU x 2
Push Jerk (Split) 5rm
95, 115, 135, 15, 155 (2)
10R dt – 15:36 total (no stop watch but approximately 45s to 1m:45s)
5 KBS (55#)
5 Burpees
5 DL (165#)
Very good story…I’m going to send it to my sister. She also has a rod in her spine. I think this story will inspire her. Thanks for sharing!
Strength: Press (x1)
45-50-55-60-65(PR)
WOD – 10 rounds
5 KBS (30)
5 Burpees
5 Deadlifts (75)
Fastest: 32
Slowest: 42
Warm-upx2
Ring Pushups
C2B pullups
Pistols
L-sit
Push Press
135×2
145×2
165×1
185×1
195 (F)
195 (F)
10 rounds
5 KBS (53#)
5 Burpees
5 Deadlifts (185#)
Rest 30 seconds
Fastest – 29 (first, third and last round)
Slowest – 34 (second and fifth round)
WU x 2
Strength front squat (3x)
60-70-80-90-95-100(pr)-105(pr)
WOD: 10 rounds of:
5 KBS (35#)
5 Burpees
5 Deadlifts (80#)
With 30 sec rest between rounds
Slowest: 58sec
Fastest: 49sec
I’m very happy about my burpees, I can finally kick my legs back to plank position. Might not sound like much to some but for me this is a big breakthrough 🙂
Great job on the burpees, Martine!
Thanks Amanda!
CFWU x 2
Push Jerks
5×95
1×135
1×155
1×175
1×185
1×195 PR
WOD: 10 Rounds of:
5 KBS #50
5 Burpees
5 Deadlifts #165
30 sec rest
Fastest 47
Slowest 1:25
That 1:25 round my back was on fire and I thought of stopping there but I finished it.
Thanks for the stretch Coach.
WUx3
Strength Clean 3RM x5: 115-135-145-155-165 1RM: 185(old PR)-190(PR!)
WOD: 3 rounds of
50 sit ups
40 lunges
30 thrusters (45)
20 push ups
10 pull ups
Time: 20:55
So happy that I got a PR and I felt that I could have gone a little heavier but it was only my second day back to the gym in a few weeks and didn’t want to hurt myself.
After the 5 or so interruptions during the workout, at the end one of the workers got angry and myself and Tony for using empty bars in the wrong area of the gym. It’s not the first time we’ve been talked to about how we workout (i.e. Crossfit). Is there a PR for getting booted from a “globo gym” for doing Crossfit? haha
at myself and Tony*
Back Squat *Deload* -> 45×10-55×5-65×5-80×5-85×5-90×5
Didn’t really feel much like a deload. It felt like an f-in heavy load. I’m a little frustrated with my level of strength. Must I remain the weakling on which people kick sand at the beach forever! I mean C’MON MAN!! :s
WOD:
10 rounds with 30 second rests in between of…
5 KBS (35#)
5 Burpees
5 Deadlifts @ 50% of 1RM (85#)
Fastest – 38 (1st round)
Slowest – 47 (7th round)
😀
WU x 2
Dead Lifts x 3 reps.
95-105-105-115-115
10 rounds with 1 minute rests in between of…
5 KBS (35#)
5 Burpees
5 Deadlifts 95#
Slowest Round = 45 seconds
Fastest Round = 34 seconds
Go figure…last round was the fastest. This was a fun workout. First time I’ve done dead lifts since injuring my back. No lasting side effects…whew!
Couldn’t help but notice the 3:15 crowd only had 30 seconds of rest, but the morning crew had a generous 1 minute….what gives?
Great story in the link. Makes me feel like a big sissy for complaining about sore back…shoulder…legs….etc…..etc.
You all made it look too easy. Reduced the rest to make it more ‘enjoyable’