Classes today at 6am, 7am, 11am, 5:30pm & 6:30pm
Essential 9 of the week: SDLHP
Skill of the week: Grip
Walking lunge 100 ft.
21 Pull-ups21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups
Post time to comments.
Last done on Thursday the 2nd of June, 2009
Finisher: SDLHP 75/45 max reps one minute
rest as needed
Box jump 20" one minute for reps
PUSH PRESS video demo
CrossFit 305 of Miami. True CrossFit, No BS.
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11 comments:
Did this WOD the other day. One of my favorites. 8:44 (PR)
RX with Full GHD's (both hands to floor) instead of abmat. All pullups unbroken and no lollygagging on the lunges. A few short rests on the GHD's
14:14
Chris is a beast. no idea how he nailed 8:44.
1 min. max SDLHP (75#): 27
1 min max box jumps (22"): 42
30 HSPU's
WOD: 13:47 (pull ups, abmat butterfly)
did this one a few months ago in 14:40
wow chris, not sure how anyone can go sub 10 on this workout
butterfly kip. Unbroken lunges. I did anchored situps which slowed me down a bit. My previous time for this WOD was 10:40. Been Zoning hardcore since and I felt pretty fresh before doing the WOD.
One of our friends over in AL, (CrossFit Level II trainer) nailed a 8:43! I was so pissed! either way, great job guys on the WOD.
RX with GHD situps-15:51..not good.
finisher- 75 lbs max SDLHP 1 min-31
finisher-max 1 min boxjumps(22in)31
Did it scaled with 4 pullups each round - 13:42 - roughly 3 minute PR - see below.
Last time was with 3 pullups per round and was over 16 minutes
feeling pretty damn good - biggest difference for me was the abmat situps. Usually those crush me, but I was pretty much unbroken on all of them.
75# SDLHP max reps - 1 minute
39 reps - started gassing around 31
max reps 24" box jumps - 1 minute
18 - those crush me.
feeling good. big ups to Joe for breaking 10 and ChrisHolt for the sub 9
9:46 rxed butterfly situps. All pull ups unbroken.
coming off of a week of minimal work outs and vacation.
the first time i did this (march?) was 17:34, according to the notebook.
10:53
subbed pull ups for 2pood KB swings to parallel, butterfly sit ups
1 min max box jumps 22
"box 35, 37
glutes sooore today....
400 meter run. corners too tight on new course, need to get to the track.
67, 65.
45 degree rope climb x7 throughout the day. a whole new grip experience .
75 lb. SDLHP 1 minute max reps-44
Rx'd with GHD sit ups
14:34
22" Box Jumps in one minute 37
Did not feel it today.
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