Warm Up
PM Ammo
20 Squats
2x 10 sec Handstand - use wall
10 kipping swings
PVC Drills
WOD
5 Rounds for time
10 Clean & Jerk 95lb/65lb (scale as needed)
10 Burpee's
Post times to comments.
This routine provided the athletes with a nice dose of work. Good combination of pull and push all under weight. The cooler temps certainly are a bonus.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
5 comments:
M/46/178/5'8
As RX'd 13:23
Thanks to the morning crew for sticking around to support me during the WOD - I know that I would have slowed down a lot more had you not been there pushing me!
Great Job by the morning crew!
M/57/6'1/220
Scaled with 65#
12:39
It was a heart pounder. Good work combo.
WODs @ CrossFit Apex
Monday - 28:13
1600 row 50 Push ups (knee)
800 row 50 sit-ups
400 row 50 kettle bel (35#)
200 row 50 thrusters (30# bar)
Tuesday - 13:59
3 rounds for time
500 Row
12 deadlift (155#)
21 Box jumps
M/37/5'10/200
As RX'd 11:26
I did it after coaching the lunch time crew and after two + weeks of TAD. Did some body weight WOD's so this was a nice, welcome back fat ass, WOD.
Great effort by Wilson, as RX'd 8:40.
Had to do the WOD at home today.. went with Main site:
Helen: 10:46
PR for me...
Brock
m/34/73/183
as rxd 11.10
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