Saturday 120204
5 Rounds for time of:
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Burpees
Post time to responses.
The 11:00am Free Introductory Class is canceled today.
*The 2012Â Open
Competition season is just around the corner!
Registration:Â February 1st:Â CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed.  this is a FUN competition and all WOD’s are scaleable)
When:Â The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score
wod
26:00
WOD rx’d
20:05
Wod as Rx’d
21:49
WOD as Rx’d: 19:51
Mile Run: 6:25
1 mile run – 6:14
Wod as rx’d – 20:46
1 Mile Run = 8:03
WOD as Rx’d = 28:22……major LBS the entire WOD! But a good way to end a tough week of workouts.
WOD
Rx’d 25:35
WOD. 31:29
Nice job Liz!!
rx’d 22:34
Mile run: 7:47 (pr)
WOD
RX’d
28:42
Whoa…LBS 🙂
& fantastic job, KC!!
WOD w/ 12# wb
24:30
Thank you, Karin! I hope someday I will enjoy wall balls :-/
Mile run:
8:45 (PR)
WOD W/25# KB and 10# WB
31:26
RokFit Cyber Series
WOD #1
The Couplet
15-12-9 reps for time of…
Overhead Squat – Men – 135lb, Women – 95lb
Bar Facing Burpees
Time: 4:37 (?)
about 15 mins. later:
WOD #2
The Triplet
10,9,8,7,6,5,4,3,2,1 reps for time of…
OPT pull-up (chin breaks vertical plane)
DB Ground to overhead – Men – 50lb DB’s, Women – 30lb DB’s
Box jump – Men – 30″ Box, Women – 24″ Box
Time: 11:47 (?)
Great job on all the PR’s this morning!
Wod=27:13 Brutal
WOD as Rx’d = 17:36
6:52 mile
Wod as rx 24:54
CrossFit NYC
Front squat
6 Sets of 2 @ 300 lbs
5 Rounds for time of:
20 Pull ups
20 Kettlebell swings (61 lbs)
20 Box jumps (24″)
Time: 13:57
RokFit Cyber Series
WOD #1
The Couplet
15-12-9 reps for time of…
Overhead Squat – Men – 135lb, Women – 95lb
Bar Facing Burpees
Time: 5:37
about 15 mins. later:
WOD #2
The Triplet
10,9,8,7,6,5,4,3,2,1 reps for time of…
OPT pull-up (chin breaks vertical plane)
DB Ground to overhead – Men – 50lb DB’s, Women – 30lb DB’s
Box jump – Men – 30″ Box, Women – 24″ Box
Time: 10:34
CF NYC
5 rounds
20 pullups
20 kb swings
20 bj
17:36
6 mile run