Benchmark Wednesdays
"Karen"
Wall-ball 150 shots
For time
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CrossFit 305 of Miami. True CrossFit, No BS.
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9 comments:
Last night work out:
Annie 8:53
Pull up ladder - 9 deadhang
Ring dip ladder - 10
Front squat 185#
GHD sit ups
21-18-15-12-9-6-3
24:40 Rx
Was not sure if I should scale the weight. I opted to keep it, break up each set, treat it as a strength WOD with a little zip on it and see what happens. Anyhow my plan was 3x7,6,5,4,3,2 and one set of 3.
Met my goal up to the 6 and 3 where I did complete sets.
Can anybody say Neuroendocrine response? Fughetaboutit! Brutal.
Did no one do Karen?
WOD
7 dumbbell burpees 35#
7 k2e
7 wall ball 20#
Every three minutes do 10 GHD sit ups
6 rounds for time
11:11
DId this right after a mile run, slow first half and fast the last half. Finished with a 1600 meter row.
Visited CrossFit Lake Country to do this one.
Not so fast. Everybody did KAREN. Or should I say she did them. Dibo absolutely killed it! Adam just barely broke 10. Rich was cursing me out. Im going to do it as a supplement this weekend sometime. We will see.
karen rx 7:20
9:59 for me. Pretty cooked after 3 hard days, but Nate looks like a lot of fun for today. I will try to get in for it.
Great work, Dibo
Dan, what the heck are dumbell burpees?
15:45 RX
Lower back cramped up bad.
Not good - last time I was at 13:55 with ease.
Dumbbell burpees=renegade man makers
db burpees at Lake Country crossfit were pretty much a db deadlift, back down to a push up. no overhead.
i would add on an overhead to complete it.
Joey G.
Karen WOD
13:13
12lb Medicine ball
Karen hurt me! I need to work on my endurance. Its not very good
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