Nutrition Worshop TODAY After Open Gym

9
Sep

Nutrition Worshop TODAY After Open Gym

WOD:
“Baseline”
400m Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

10 Minute Cap
__________

Partner Work Out:
1st Couplet for 6 Minutes:
One Partner Does 15 Burpees
The other gets as many Double Unders as Possible
SWITCH

2nd Couplet for 6 Minutes:
One Partner Does 10 Burpees
while the other does as many KBS as Possible
SWITCH

**  Two Scores are Combined Double Unders and Combined KBS  **

0 Response

  1. Alicia

    6:24 knee pushups, jumping pullups
    compare to 3/21/12 baseline: 5:13 – the one in March was done w/ a 500m row instead of 400m run

    WOD #1: 10 burpees/KB = 127 @ 1 pood
    WOD #2: 15 burpees/DU = 200

    Loved the partner stuff w/ JMiz!

  2. ashleigh

    6:22 slower than last time, but it was rowing instead of running and I only had 2×45 plates this time instead of 3.

    102 KBS and 143 DUs with Diane 🙂

  3. TC

    Baseline: 3:27

    Partnered up with Jason (aka Smiles)
    WOD 1: 98 kbs
    WOD 2: 305 double unders

    Jason was pushing the pace as always. Good work bud.

    Did a little snatch work afterwards with some light weight. I have a long way to go with these oly lifts. Practice practice practice!

  4. ERIC S.

    Endurance WOD
    1:1 rest ratio
    200m-30, 40, 40
    400m-1:40, 1:24, 1:28
    800m-3:30, 3, 3:06

    Open gym Bench press:
    225(3)
    235(3)
    245(3)
    255(3)
    265(3)
    275(1)

  5. phillipc

    Open gym DL (5’s)
    205-215-225-245(4)-225(3)

    245 would have been a 5rep max, ran out of puff on the last one.

    EROC – you totally sandbagged those 1st 400m & 800m 🙂

  6. Jason Castro

    Baseline WOD: 4:05
    Partner WOD W/ Tommy
    WOD 1: 98 KBS
    WOD 2: 305 DU’s
    Awesome partner wod, Tommy and I kicked ass.

  7. Rolf

    Track. 3x200m 3x400m 3x800m averaged about 35 sec, 1:40, 3:30 respectively. Was beat afterwards. Great day out..ice coffee after felt well deserved. Thanks Eroc.

  8. dlede

    15 mile run for marathon training
    2:07 at 8:27 pace

    incredible how crossfit has me so well conditioned that I went from 8 miles –> 15 miles in 2.5 weeks!

  9. amy edelman

    Track workout with Eric S & Lauren…thanks to you both!! Fun day!

    3x 200m: 39, 43, 42
    3x 400m: 1:32, 1:43, 1:34
    3x 800m: 3:20, 3:17, 3:38

    Finished with handstands