Row 750 meters
75 thrusters, 45/33
Four members of CrossFit Lumberjack were killed in the Fort Hood shooting. Here is what the CrossFit community is doing to help. We will be doing the WOD next Friday, December 4th at all classes. Go HERE to donate.
Of interest:
- Robb Wolf (CF nutrition guru) is out! You can read his dramatic post here.
- Starting Strength Certification seminar in Melbourne, FL
- Kelly Clarkson is doing CrossFit now
6:58
poor showing…i should have rested less
HSPU x12, 10
HSPU press out x3
Back Squat 135×10
185×5 (last 2 1.25ers)
135×5x3 (1.25ers)
Bent over row 135×3, 185×3, 185×3
400 meter runs on 2:40
74, 74, 74, 69
WOD- 7:37
20min recovery then…
2 MuscleUps/4 HSPU/8 pistols AMRAP in 7 min-
5rounds + 2 HSPU
7:22 on the row, thrusters
7:22 on the row, thrusters
Rx'd
6:06 Really wanted sub 6 min. Dan had it right, last 25 straight reps would have accomplished that; but I punked out to my burning lungs (not quads) and put it down.
K2 33 lbs. thruster
7:42
Almost forgot, Great job Dom. Solid work!
7:10 RX
Really wanted sub 7 – next time
chipper from monday
rx
27:38
brutalized by it. havent been training at the edge of quitting for a few weeks. Feel the effects of an untrained mind slowing me down. Good to get eaten up by something though
thanks to Joe Dibo for the pacing on th e800 meters, great help.