Warmup
CrossFit Warmup
WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run 1 mile
***Each run will involve an “Adam’s St.” loop. You will take a right out of the gym and your first right on Adam’s St. each run. The loops will go as follows:
1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.
3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.
1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.
All I want out of life is that when I walk down the street, folks will say, “There goes the greatest hitter who ever lived”
~Ted Williams
there are two twin 50lb sand bags that like to go for runs. Don’t be shy.
I have two 50 lb saddlebags that come with me wherever I go. I’m all set, thanks.
RxD
JimG-31:30
Allison-33:47
Mel-34:11
Pete-27:06
MikeM-45:50
Lt-33:50
Sly-38:50
Ryan-38:51
Dana-35:52
Ron-35:51
Steph-33:35
MikeB-28:27
Hani-37:50
Beg
Dillian-25:07
TimS-30:30
Free WOD
Joe-16:39
Dixie-46:18
In my Mom’s back yard in PA:
10 Rounds for time:
15 push ups
30 walking lunge steps with 25# DB overhead
15 sit ups
24:07
The neighbors probably loved watching the freak next door…gotta love it!
Wod from main site with bar muscles up 24:11 followed by a 1 mile run with the 50lb bag—thanks Ryan