Skill work – box jump techniques
WOD – Complete as many rounds and reps as possible in 15 minutes of:
155/115 pound Deadlift, 9 reps
12 Push-ups (hand release at bottom)
15 Box jumps, 24″/20″ box
Cool down – 10 minutes in squat test (mobility)
*Remember all CrossFit workouts are scalable/modifiable to all fitness levels
subbed jumping squats for box jumps, aand had a bottle neck at globo gym…
9 rds annd 9 dls
7 rds +3 DLs rxd
10 min squat was a lot tougher then it looked!
6 Rnds 5 DL’s Rxd
6 Rnds 5 DLs Rxd
7 rds + 2dls rxd.
holy moly i have no flexability (which i already partly knew) so maybe 2 or 3 min did i sit in a squat. gonna practice that 🙂
according to beyond the white board, you need to send me an invitation to be added to the crowntown team. bmwillette@gmail.com 🙂 thanks!
How is it that such torture can put someone in a better mood? Came in crabby, and left tired but happy. 🙂
WOD: 6 rounds 6 DL Preggo style
(rxd weight and push ups, but step ups instead of box jumps.)
Zero breaks on the 10 min squat
Girl! you impressed me with your “birthing pose”!
6 rounds +3 DL Rxd
I only sat that last(whole) min…peer pressure!!!
Michelle was good to me and yielded for the box jumps cz she could tell i be trippin when I have to share a box…so thanx girl, you Ms. preggo would have done much more if I were not in your way;)
Id share a box with you anytime! (But next time, let’s get our own. Ha ha)
I agree – there is something about staring into the eyes of a teammate that slows the pace a bit. But ya’ live, ya’ learn!
lol!
Michelle,u left happy because you got to see me :). 2nd day in a row posting. R u guys so impressed??
6 rounds plus 12 push ups. Rxd
Btw, zac is super excited abt the 5ft pull up bar.. way to accommodate all of your members!
I am SO 🙂 HAPPY to be with you all again!! You can’t deny a bond and or ‘community’ was formed , we are blessed .
Shelly I AM impressed and would love to stay in class w/u bcz u will push my lazy butt on all that cardio crap i am so bad at!!!!
AGREE!
Shelly…i love you friend! thx for keeping the humor going 🙂
5 RNDS + 11 PushUps
need to do the squat test more, had trouble getting OUT of the position! LOL