Contact Chris G if you are interested in running this year’s Blue Ridge Burn Trail Run!
Strength
Weighted Ring Row @ 30X0; 5 sets of 5; rest 90 sec btwn sets
WOD
AMRAP in 12 minutes:
- Sandbag Thruster (heavy) x 12
- Walking Lunge x 24 total
- Double-Under x 48
Notes
- To progress the ring row, elevate your feet on a box, or have a friend place a weight plate or sandbag on your chest.
hotel parking lot WOD:
subbed burpees for thrusters
3 rds + 4 du’s (lack of sleep = lack of jump rope coordination)
Weighted RR;20#
WOD: 2 rds + Thrusters + 2 Lunges (Thrusters: 53# rd 1, 34# rds 2 & 3)
* If you can’t yet string them together, it takes a while to do 48 du.
Al, you remain such a badass. Truly inspiring!
WW RR: 19#
WOD: 2rds + thrusters, lunges, 11du. (32#– tried 44#, but couldn’t get a good hold on the bag for some reason…)
Ditto what Al said about slow double unders… when’s the du clinic???
…http://crossfitsynergistics.com/2012/09/25/double-under-jump-rope-clinic-2/?utm_source=facebook&utm_medium=social&utm_campaign=againfaster
WOW!! Unfortunaely, I can’t make it up to Ashland,MA. this weekend.
ww rr: 68?
wod: 4+22 lunges @ 68?
Down in Tampa today. Double score: Crossfit Body Construction 3 blocks away, and Chipoltle right next door, carnitas recovery feed after:
3 Rounds
50 Med ball lunges 20#
15 back squats 185#
15 box jump overs 24″
100 double unders
18:23
Let’s all give a big shout out to our warriors in DC this weekend!
RR: 33
WOD: 4 rds + 7 sbth @68
#32
5 + 36 (95#)
weighted ring rows up to 53#, then some tuck front lever pull-ups
6 + 6 lunges (95#)
23# rr
5rds + 22 lunges @65#
rr: 18″ box
WOD: 4 rd + 12 du @ 32#