CrossFit WOD: 2 Rounds of 1000m Row + Extras
Finally got back to the Box this morning for 5:45am class.
2 Rounds of:
- 10 Hand release push ups
- 10 jumping air squats
- 10 Situps
- 10 KB Sumo Dead lift High Pull @ 44#
- Couch Stretch
Team up with partner. Each person Rows 1000M. For every second over 8 mins (combined total between the 2 ppl) do 1 Double Under. Nice little added bonus was every 30 secs, person not on rower had to do 3 burpees (later changed it to 1 burpee/30secs or 3 burpees/1min)
- Round 1 time of 9:01 = 60 Double Unders
- Round 2 Time of 9:42 = 102 Double Unders
Legs are J-E-L-L-O!
Workout: Astoria Park & At Home
Went to Astoria Park yesterday evening and did some running intervals.
- 60 secs runnnig
- 90 secs rest
- Repeat for 9 rounds
- Total Miles 1.80
After that, I went home turned on some old CrossFit games footage and did a little extra.
4 Rounds of:
- 20 air squats
- Strict Dumbbell Press 35# each hand
CrossFit WOD: 1 min of each of the following for 3rds
Did an at home WOD while watching the Crossfit Open 13.5
1 min of each of the following for 3rds w/ 3min rest between rounds
- Kettle bell Swing @ 35#
- Air Squats
- Push ups
- Sit ups
- 10x3 of Strict Push Press @50#
- 5x3 of side lat-raises @50#
CrossFit WOD: Modified Elizabeth
1st time back in a long time, gonna be hurting.
2 rounds of:
- 10 inch worms
- 10 situps
- 10 pullups
- 10 box jumps
- 10 PVC OHS
Skill Work: Squat Clean & Jerk
- EMOTM for 15mins 1 rep
- 95#, 115#, 125#, 135# going up and down throughout the session
WOD: Modified Elizabeth
Traditional Elizabeth is 21-15-9 of Power Cleans & Ring Dips. Our coach change that up to be Squat Power Cleans. SOB!
- 1 full round + 15 squat cleans + 13 dips @115#
Under a min vid, very good
2013 Crossfit Open
Just learned as soon as they announce the Open WODs, 2 top level athletes will throw down and do that WOD right there and it will be live streamed from the games website.
Got pumped about hear that!