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Jan 26

Friday, Jan. 27, 2012

Warm up: 3 min DU, bear crawl, 30 s HS hold, 10 jump squats, 10 clap pushups, 20 kb swings. Strength: 5-5-5-5-5 HSPU WOD 1: for time buy in 5 MU then 3 rounds 10 burpees 10 OH lunges 45/25 20 KB swings 55/35 buy out 50 pullupsĀ  rest 3 minĀ then WOD 2: 30 wallballs 20/14 15 toes 2 bar 20 wallballs 20/14 10 toes 2 bar 10 wallballs 20/14 5 toes 2 bar Combine both WODs for time.

7 comments

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  1. Ryan

    I CAN HARDLY WAIT!!!!!

  2. zach

    This one’s gonna suck! :)

  3. Zach

    Wow! What a workout today! I always feel a sense of accomplishment after a wod like that. Not during! Congrats to the noon warriors! Way to push! Good job Seth H on the muscle-ups! Monstrous! Thanks Jared for killing us with your time! Sub 15 minutes guys!

    Zach- 22:27 rx

  4. Beth

    Pretty killer – I’m addicted already.
    Great job you guys!

    35:29 With only minor wounds ;)

  5. Ryan

    So,,,,,when I said I can hardly wait, I really meant to say Holy Crap! This is going to hurt.

    All the way through the warm up and skill, I was feeling really good. Then the WOD started. I had to sub for the muscle ups. Did 15 pull ups and 15 ring dips. Went through the 3 rounds rather quickly and then got stuck on the pull ups. Forearms were burning! And then I still had to hold myself up for the toes to bar.

    Time: 34:13.

    Thought that was ok, til I saw what everyone else did. You guys smoked it! Nice job!

    Looking forward to seeing you guys tomorrow.

  6. Jasmine

    I introduced cross fit to a friend of mine today–she loved it. The wod(s) were insane! I can tell that I’m improving with the pull ups and burpees. Those kettle bells were going to be the death of me.

    38:24

    And my friend wants to continue coming with me. :)

  7. Zach

    Terrific! Glad you’re liking it Beth! And Ryan and Jasmine, congrats on that one! What a workout! Awesome that you’ve gotten your friend in on it! Hope it sticks :)

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