Thursday & Friday
CrossFit:
A) Tabata Air Squats
*lowest number of reps in any given of the 8 rounds is your score
B) 5 rounds for load and skill of:
5 Bench Press, heavy
5 Muscle-ups
C) For time: Run 1 mile while carrying a 45/25 pound plate
BaseFit:
Warm-up: Not for time:
Jog 400 meters
Roll out
20 lunge steps
30 jumping jacks
40 double unders
WOD: partner up for Reps:
30 minutes total, 1 minute ON, 1 minute OFF:
Minutes 1-6 Row (Calories)
Minutes 7-12 Burpees
Minutes 13-18 Pull-ups
Minutes 19-24 Dumbbell step ups, 24/20 inch box
Minutes 25-30 Toes to bar
MWOD: 8:30am Thursday
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
11/22/2013,B)16,C)#185#195#215#225#245C2B/R/D,8:17RX,COMPLETED,COMPLETED
Way to kill that mile!!!!
A) 11/22/13,
B) 16 air squats,”
C) 45#, 55#, 60#, 65#, 70#, pink band “,
D) 12:30 Rx’d ,
E) 2:15 ,
F) completed
B. 18 air Squats
C. 135, 275, 285, 205, 205
D. 10.03 RX
E.2:49
F. Complete
B) 16 air squats
C) 135, 155, 185, 195, 205 (3x)
D) 11:02
E) completed
B – 17
C – 135, 165, 185, 195 4x’s
D – 10:17 Rx
E – Completed. Did not see it was for time
F – Completed
B) Did comp WOD instead
C) 155-185- (only last 2 sets)
D) 10:31 RX
E) not complete
F) completed later
A) 11/22/13, B) complete 14,”C) 45#,55#,60#,65#,65#”,D) 12:32,E) 3:21,F) complete
Comment above is Cammi Merriam
B. 16 Air Squats
C.135# x 2, 185#x 3
D. Not Completed
E. Complete
F. Complete
B 16
C 55 85 85 85 85 pink band on ring dips red on pull ups
D dnf yet
E completed
B 15
C 45-65-75-85
D 11:10 rxd
E 2:39
F done