Friday Workout: Mix It Up

Please take note of rest intervals…

1st WOD

  • 25 Pushups
  • 25 Situps
  • 15 Pushups
  • 15 Situps
  • 10 Pushups
  • 10 Situps

Time Cutoff is 5 Minutes

Rest 3 Minutes

WOD #2

Sandbag clean ladder drill (go until you drop):

  • First minute: 10 sandbag cleans
  • Second minute:  11 sandbag cleans
  • Third minute:  12 sandbag cleans

Last round at 10 Minutes [Compare to 3/31]

Rest 5 Minutes

WOD #3

  • Lunge Length of Mat
  • 50 Kettlbell Swings (over head, 45#/35#)
  • Lunge Length of Mat

Record score of each mini-wod.


16 thoughts on “Friday Workout: Mix It Up

  1. 2:44, 10 rounds @32#, 2:32

  2. 4:22, 7 of 17 (32#), 3:52 (25#)

  3. 2:45 (ring rows instead of push ups), 17 of 17 (52#), 2:41 (35#)

  4. 1:59 Rx
    14 of 16 (58#)
    3:29 Rx

  5. Nice job morning class!!

  6. #1 – 3:15 (RX) – persevered and worked to max effort on regular pushups

    #2 – 3rds (10/11/12 + 11, 42#) – Margaret kicked ass on this one, holy moly she rocks.

    #3 – 2:45 (25#) – this one felt good

    Thanks, Ben – topped off a nice week of several CrossFit workouts, TGIF. Go Netherlands! (and Germany).

    1. hahaha…. thanks, Erik!

  7. 3:02 (knee push ups)
    9 rounds + 16 (32# bag)
    3:24 (25# kb)

  8. 3:09 / 17 rnds 16 @ 32#s / 3:40 Rx’d

  9. Gretchen Kittelberger July 9, 2010 — 7:55 pm

    1:49/ 10 rnds at 42#/ 2:29 RX

  10. 1:46/10 rds @ 52#/2:10 RX (I was apparently a big cheater on the kb swings)

  11. Fight Gone Bad at (gasp!) Total Performance: 272 (PR)

    It was fun, but I love my peeps at CrossFit Charlottesville!

  12. 3:16 (I think? memory’s gone, I’m old)/5 rds plus then some more at 32#/3:20 @ 25#

  13. 2:02; all rounds @ 52#; 2:52 RX

  14. 3:01 (knees)/ 10 rounds at 22#/ 3:15 at 20#

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