Saturday 130817
For time:
400 Meter run
5 Rope climbs
100’ Sled push (Men 45 lbs + sled, Women empty sled)
10 Muscle ups or substitute burpee pull-ups
100’ Sled push
15 Ground to overhead (Men 135 lbs, Women 95 lbs)
100’ Sled push
10 Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells)
100’ Sled push
5 Wall climbs
400 Meter run
Post time to responses.
WOD at Crossfit Shadyside:
800 m run
Then
2 rounds of:
50 Burpees
40 Pull-ups
30 Alt. Pistols
20 Kettle Bell Swings (55#)
10 HSPU
Then
800 m run
Time: 25:11
wod w/ Burp PLU & 45# DB G2OH
29:43
Wod everything rxd except didn’t come to full ext on mu. 28:18. Sled push brutal
Wod rx’d
30:47?
Spent a lot of time just sitting there trying to get those stupid sleds going…ugh! Great job everyone!
WOD as RX’d
40:15
28:25 f
Did 65# snatches and 25 lb dumbbell squat cleans
Jog around LaFortune, untimed
Intro WOD 5:52 (pr)
My friend who has never done Crossfit did 5 kipping pull-ups and the intro WOD in 7:11
I think I hate her, lol
Oh my goodness. I did the “intro wod” this morning and I absolutely cannot wait to get back into that gym! 7.11 =) everyone was so nice and welcoming! Thanks guys!
Only completed through the ground to overhead. I’m make myself do the wall climbs at least later today. Very tough today for me.
(Courtesy of Crossfit Bellator:)
Five sets of:
Against a three minute running clock, complete:
300 Meter Row
Double-Unders x Max Reps
Rest 3 minutes between sets
135|155|156|137|169 – 752
Rest 3 minutes:
AMRAP 7 minutes:
3 Burpees
6 Single Arm Snatch (45/35)
13 Rds
WOD w/65# ground to OH, subbed toes to bar for muscle ups, 10 ropes from standing to back touching floor and up, 15# DB’s, bear crawls for sled push
So the only thing I didn’t sub or scale was the 400M runs…as the wall climbs were just attempts
29:43