ROCCO the Yorkie!
D-Bar
6:30pm Class SDLHP technique"ROCCO"
GHD Sit ups
KB swings 1.5/1pood
Rope climb
50' Suicide run
Overhead squat 45lb
rest 1 minute
3 rounds
-Perform all exercises for 1 minute consecutively. Total up points for each.
-AB MAT situps can be subbed out for GHD's
-Rope climb counts for 10 pts. Sub out for pull ups at 1 point
-Each suicide cone touch counts as 2 point
-Perform all exercises for 1 minute consecutively. Total up points for each.
-AB MAT situps can be subbed out for GHD's
-Rope climb counts for 10 pts. Sub out for pull ups at 1 point
-Each suicide cone touch counts as 2 point
Of interest:
- The Press, Part One by Bill Starr
- The Development of Physical Power by Arthur Saxon
- Big Boy Bodyweight Killer via Ross Training
7 comments:
"Rocco"
Total Score=298 RX
The cardio princess LOVED this workout! I couldn't have asked for a better finisher to my time @ 305!
I wanted to give a special thanks to Crossfit 305 for everything they have taught me over the past 6months. You have truely changed my life. Thank you for always pushing me to the next level. In my time at Crossfit 305 I have PR'd in several Olympic Lifts and RX'd in a few workouts. BEST OF ALL I GOT A KIPPING PULL-UP!!!!! I have come so far and wouldn't be where I am today without you guys, trainers and members included. Crossfit 305 is truely a family and it wouldn't have been the same without all of your love and encouragement. Dan, Pete, and Joe best of luck in 2010!! I hope you guys continue to grow and have success! Don't worry I will be back to visit, and I promise to sport my 305 t-shirt. I will continue to do crossfit in Palm Beach...if anyone is ever in the area look me up! Best wishes to everyone in your continued crossfit experience...there is nothing better! I will miss you all!! GO 305:-))))
Love Always,
"The Cardio Princess"
Rocco the Dog
278 Subbed pull ups for rope climbs
HSPU 5x5
Ring Dips 5x5
Bye E - visit often!
347 - great wod
Alex,
In response to your comment regarding the scoring. Just add up the total of the successful lifts. Miss a lift. Loose the points.
Thanks to all today for putting it on the line.
Thanks to all who make an effort to arrive on time. For those who dont. We will be dealing with you....
343 rx. 2 rope climbs per round. i hated this wod.
HMS
75x3
95x3
115x3,3
SP
145x5
165x5x5x5
SDL
225x2
275x2
305x2
315x2
jerk
split in front/back 65x2
jerk in front/back 65x2
95x5
135x5
185x5
so much for an off day. I feel less sore today than yesterday though. Definitely taking rest day today.
HAPPY NEW YEARS
Rocco-
368 pts/ abmats instead of GHD's
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