[youtube=http://www.youtube.com/watch?v=5LHid-nC45k&rel=0]
STRENGTH
A1. Weighted Push-up 10 x 3 sets; rest 30 seconds
A2. Max Rep Strict Pull-ups x 3 sets; rest 2 minutes
*Use plates on back for weighted push-up or use bands for resistance. If not able to do weighted push-up for 8-12 reps, scale each set back to max rep bodyweight push-ups or max rep push-ups with hands on box. Use bands on pull-ups if necessary, or perform a max rep set of ring rows.
WOD
Level 1
3 Sets:
- Run 400m
- Rest 2 minutes
Level 2
3 Sets:
- Run 800m
- Rest 2 minutes
*Record Each 800m Effort Separately
Announcements:
- Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 7! Join the event via Facebook.
- Regular class make-up (10am and 11am) on June 8 is CANCELLED due to the weightlifting seminar we are hosting with Phil Sabatini. However, we will still be running ESSENTIALS and our FREE INTRO on June 8 at noon!
- Please note that we will be holding a regular CrossFit class make-up session on June 9 (Sunday) from 11am-12pm to make up for the cancellation.
Pushups: 10 w/ green band and 25#; 7 w/ green band and 25#, 3 w/ green band; 8 w/ green band, 2 BW
Pullups: 37 total
800 m: 3:23/3:15/3:16
pushups: 10lb 10×3
pullups: 20 with red band
800m: 3:40/3:36/3:39
Pushups: 2 sets @ 25#, 1 @ 35#
Pullups: 19
WOD: 3:23 / 3:16 / 3:25
20# pu 15 pu with red band
WOD: 3:15/3:23… and then my body said nay… 3:50
Strict Pullups: 3×5 (#10/0/0)
Max Rep Pushups: 20/20/15
WOD (500m row): 1:53/1:53/1:52
3 x 3 minute Hill Sprints on the MTB
push ups: 25#
pull ups: 24
800m: 3:46/4:04/4:10
45#
22+9+7=38
2:53, 3:03, 3:18
45#, 10, 10, 7
3:52, 3:56, 3:42
Did my 800 intervals on a nice flat track w Coach Kev timing:
3:41, 3:35, 3:31
Instead of pull ups runs were preceded by two hours of weed pulling
40 regular push-ups, no weight
40 ring rows
4:44, 4:35, 3:00(400)
Pushup @ 45#
Pullups- 19, 10, 6
800M- 3:46, 3:35?, 4:10
Push-up @ 35#
Pull-ups @ 5-9-5 last two sets w/ redband
800 @ 3:43, 3:52, 3:37
Pushup: 45#
Pull Up: 15, 9, 6
WOD: 2:58, 3:04, 3:05