Tuesday 2 OCT 07
MAJ Cox ran an Excellent WOD today at work, so I gave it a whirl and really liked it.
3 rounds of 15 reps of the following exercises. Take a one minute break after each round. Record/post your time for each Round of:
15 GHD Back Extensions
15 45lb OHS
15 Military Sit-ups
15 Explosive Bosu-Ball Piston Push-Ups
15 Wall Ball (20lb ball)
15 Shoulder Press (65lbs)
15 Abdominal Knee-Ups
15 Knees to Elbows
1st round time = 7:02
2nd round time = 6:52
3rd round time = 6:22
Look forward to tomorrow’s WOD Breck and Nicole.
PS. Nice CrossFit Jenks Pull-Up Pic
Awesome Picture!! I think that’s the best one yet!
I will be doing yesterday’s “WOD” when I get off work this evening…
3 rounds for time:
70 single-unders
65lb thrusters, 25 reps
15 jumping pullups
Time – 18:45
Monday’s “WOD” modified:
thrusters @ 50lb
70 Single Unders
15 Jumping PU
Time: 16:18
Breck, how can I go about getting one of your shirts and wear it to help promote the place?
Sean
slarkin@ci.tulsa.ok.us
Tuesday 2 OCT 07
MAJ Cox ran an Excellent WOD today at work, so I gave it a whirl and really liked it.
3 rounds of 15 reps of the following exercises. Take a one minute break after each round. Record/post your time for each Round of:
15 GHD Back Extensions
15 45lb OHS
15 Military Sit-ups
15 Explosive Bosu-Ball Piston Push-Ups
15 Wall Ball (20lb ball)
15 Shoulder Press (65lbs)
15 Abdominal Knee-Ups
15 Knees to Elbows
1st round time = 7:02
2nd round time = 6:52
3rd round time = 6:22
Look forward to tomorrow’s WOD Breck and Nicole.
PS. Nice CrossFit Jenks Pull-Up Pic