Warm Up:
10 X Overhead Squats
25 ft Bear Crawl
X 2
WOD:
"Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 Rounds
Keep the time for each individual round and rest precisely 3 minutes in between each round.
Coach Smith led us through this grueling WOD on a comfortably cool Virginia morning. Dedication and consistency are starting to noticeably pay off for most athletes, form has improved drastically.
Hang Tough.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
6 comments:
M/32/5'11/185
3:41
4:18
4:43
5:12
5:47
Sit ups were surprisingly tough on this one. Thanks for the push and the competition Vince.
M/46/5'8/178
3:58
4:40
5:12
5:18
5:48
Workout completed in reverse order for Ops Management. Doing the Pushups before the Pullups was tough. Great job coaching Ethan and great effort by all!
M/57/6'1"/217
Scaled to half for time considerations - on reverse order group - worked me hard yet felt good - did last 4 sets of 10 pull ups unbroken.
2:25
2:46
2:25
2:31
2:41
M/32/5'9/165
2:55
2:51
2:57
3:47
3:51
28:48
-broke push-ups on sets 4 and 5. Obviously performance decreased dramatically after set 3.
-Completely wiped out 1.5 hours afterward.
4:02
4:10
4:45
5:47
6:06
Did this over lunch due to an early meeting this morning. After set 3, I was smoked. Push ups continue beat me down. Squats were a not so nice surprise as well. Great WOD.
M/31/5"11/185
3:15
3:26
3:45
4:06
4:31
Completed at MCCDC gym. Push-ups were the limfac. Completely beat.
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