COACH SMITH WILL BE COACHING AN 1130 SESSION TODAY FOR THOSE WHO MISSED THIS MORNING'S WOD.
Warm Up:
PM Ammo Run
3 x 10 OHS with PVC Pipe
WOD: "Bigger Cindy"
15 Mins AMRAP of:
10 x Pull-ups
20 x Push-ups
30 x Squats
Five athletes braved the stormy weather with me this morning. Thanks for coming out guys. It was motivating to be out there watching everyone giving it their all through the rain, lightning, and thunder.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
7 comments:
M/31/5'11/205
6 rounds + 10 Pull-ups and 10 Push-ups
Started out feeling strong. At round 4 I started to slow down considerably.
M/32/5'11/184
5 rounds
Same as Mike, at round 4 the push ups and pull ups were a struggle.
Good times!
See y'all in 2 weeks.
Wes
M/25/5'10/183
5 rounds + 10 pull-ups and 12 push-ups
Wasn't prepared for the mid-day sun
M/31/5'11/180
8 rounds + 10 Pull-ups
Completed at 11:30. It was a fantastically miserable experience.
M/36/6'4"/218
6 rounds plus 4 pullups
Damn it's getting hot...
M/46/178/5'8
6 rds + 10 pull-ups and 10 pushups
Still nursing that glute but all in all the workout was fantastic. Rain made it extra nice....
Thanks Mike and Jose for pushing me and the coaching!
M/57/6'1"/220 - AM Squad
5 rds + 10 pull ups & 4 pushups
For all the pull ups, I used the black band to do Full Range Of Motion (FROM) to build that strength needed to get chest to bar. Having always trained to get just the chin over the bar, that muscle group needs training.
Tough, but the rain keep us cool this morning.
Post a Comment