Warmup
3rounds of:
Row 500meters
rest30sec
WOD
1st
Squat 3×5, 1×15
2nd
21-18-15-12-9-6-3
185lb/135lb Front Squat
Knees to Elbows
Warning Signs
By Maj. Dan Blackmon
September 6, 2010
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WOD Tuesday 030210
4 Responses to “WOD Tuesday 030210”
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
RXD
RYAN 25:20 (1:23 500M ROW)
HANI 46:09
LT 18:49 155LBS
ADVANCED
SHAWN 19:14
PAT 14:49
STEVE 17:07
DIXIE 36:15
JORGE 21:43
MIKE 14:30
ALLISON 22:49
BALASZ 13:25
JOSH 11:40
MIKE 10:34
KC 18:18
DANA 15:37
EDIE 14:15
BEGINNER
SARAH 7:25
TIM 12:18
LAUREN 13:10
EVENING CREW:
RX’D LEVEL
JOE E 23:26 (135)
GAREY 19:03 (135)
STEPH 19:46 (95)
RICH 27:07 RXD
DAN 19:24 RXD
SCOTT 20:21 (135)
RACHEL 16:31 (95)
MEL 12:10 (95)
CRAIG 15:19 (135)
JOE 16:52 RXD
ADVANCED
CURTIS 20:54
MIKE D 20:25
PETE 20:12
JON 18:05
BEGINNER
MIKE 16:18 (95)
SYL 12:10
Did you have to do this from this ground or could you use a rack?
most used a rack … a couple went from the ground just because there were so many people going at a time