[youtube=http://www.youtube.com/watch?v=WjUKA821Pq4]
Spend the first 10-15 min getting used to jumping over the box.*
WOD
- 400 M Run
- 8 Jump over the box (M-20in W-14in)
- 200 M Run (from the gym to the bus stop bench and back)
- 8 Jump over the box
- 800 M Run
- 8 Jump over the box
*Jump over the box
-Take your time on the box jumps, focus on strong jumps each jump.
-Substitutions-Jump on top of the box, then jump down on the opposite side = 1
20 min cut off
REST 2 min
- Single attempt of max Pull ups
7:07 Rx 10 strict rb pu’s
WOD 8:09 rx. +9 strict PU/red
6:42 rx with two shoe re-ties. 23 pu’s
6:42 rx w two shoe re-ties + 23 pu’s
wod- i think 9:00… + 16 kipping
WOD: 8:06 RX + 10 redband PUs
6:12, 43 pullups, rx
6:47Rx 41 Pull ups
6:44 rx. 23 pu’s.
8:58 13 pu’s RX
def. got over fear of box!
(bad cold leftover tho)
@Crossfit Extreme Fitness
FS: reached a new PR! 125# (2) prob could have either gone up in weight or done more reps, but still excited!
WOD:
10 min AMRAP
Run 200
5 Toes-to-Bars
10 sit-ups
5 rds + run + 5T2B + 2 sit-ups
7:58 + 16 kipping pus
7:26 + 13 strict red band PUs
9:24, 10 red band PUs
7:46 + 8 PUs Rx (damn you slippery grip!)
7:17 rx, 33 pull ups
7:29rx, 13 RB pull ups
5:49 w/ 24 inch box, 31 pullups
7:10
17 Pullups (some strict, some attempted kipping)
8:28rx; 20 kipping
7:07 / 25 PU rx
7:21; 7 RBPu
10:24 / 6 BBPU
7:10, 24″ box, 8 pullups 🙁 🙁 must work on pull ups!
8.57 Rx, 4 rbpu after 2 failed attempts at dead hangs
6:52 rx plus 10 band pull ups. such a pull up wimp.
Hotel WOD
10 sets of 20 pushups with 3 minutes hot tub between sets
Too gorgeous a day to NOT hike. Run/hike around Walnut Creek Park’s lake, stopping to jump over fallen trees (3 sets of 8). The trees weren’t very big, so I jumped as big as I could. Bonus: dog thought tree-jumping was AWESOME so she started running off the trail to jump over all visible fallen trees. Hilarious!