Monday
CrossFit:
Skill: Max Attempt of double Unders.
Warm up first to get rhythm.
Then go for it. If you reach more than 100, you’re done there.
*if you don’t have doubles, practice for 10 minutes
WOD: 2011 Open WOD #4
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90 pounds
10 Muscle ups
*make sure you face the bar, touch chest and thighs to ground, then jump over bar with both feet leaving the ground simultaneously. Full hip and leg extension is not required
BaseFit:
WOD: 3 rounds of:
Run 100 meters
10 Burpee Plate Jumps
Run 100 meters
20 Alternating DB Snatch
Run 100 meters
30 Jumping Jacks
Run 100 meters
40 OH Walking Lunge Steps, 45/25 pound plate
*30 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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B) 12 DU
C) completed
D) finished at 17 OHS #95
E) #75
F) completed
B) 3 DU
C) Completed
D) finished at 6/20 ring dips
E) 115 pounds full snatch
B) 2 DU
C) Completed
D) Completed 18 OHS @ 45#
E) 45#
F) Completed
B. 109 DU
C. Completed
D. 3 muscle ups
*****i messed up and used #115 for OHS****
E. 115
F. Completed
A) 11/25/13,
B) 61 double unders
C) completed,
D) 10/10 chest to bar 50#
E) 45# left a little in the bank for next time ,
F) complete
B – 36
C – Completed
D – 7 OHS Rx errrrrrrrrrrrr!
E – 75lbs
F – Completed
B. 51. C. Complete. D. 2 MU. E. 145#. F. Complete
B) 23
C)completed
D) 15 ohs 75#
E) 52#
F)completed
A) 67
B- complete
C-5 muscle-ups
D-125 failed on 9th rep
E-complete
b-10
c-30/30 ohs in 9:28- forgot about the toes 2 bar- thought I was done so I did 8 t2b in 32 sec. post wod
d-45lbs
e-complete
chest 2 bar not t2b
B. 100 DU
C. Done
D. 7/30 OHS Rx
E. Done 60#