Row 500
Run 500
50 double unders
Row 400
Run 400
40 double unders
Row 300
Run 300
30 double unders
Row 200
Run 200
20 double unders
R0w 100
Run 100
10 double unders
Please take time to sign up for classes. Its quick, easy, helps us to serve you better and it reserves your spot in the class.
Mary, Mary – 10 plus rds. “you must be proud…Mary” 10 pts for whoever can name the movie scene. 20 if you can find the clip.
Tucker’s skill set: on the bar, l-sit hold 2 seconds… then raise it to the bar and touch for two seconds… then complete a windshield wiper (bring straight legs down to left, batk to bar and then down to rt) and your rep is complete… called for 20 reps NFT.
I could only do 10 and still had bring legs down from L-sit hold before going to bar after 3rd rep. brutal.
For those looking for more gymnastic challenges, try working on the Gymnastic Bodies basic ring skills. Gymnasticbodies.com, the site is by the original CF gymnastics coach and includes a very difficult daily WOD. Great resource.
DM: how much water should we be drinking a day???
Rene: 1 oz per pound of bodyweight is a decent number but hard to do for many people. For a 190# male, that’s a gallon and a half. For a 130# female, that’s a gallon.
In the conditions we work out in it’s extremely easy to dehydrate. If you cramp in the legs during a WOD, you are not hydrated. I know I lose a few pounds of water weight each time i exercise at 305. The longer the WOD, the more h2o you lose. Post WOD, drink up…we put in a new water cooler so that we’re never empty. First thing you should do each morning is drink a tall glass of water. I keep one by my bedside to do just that.
Rest Day
WOD 15:59
Rode the thin red puke line for a good two minutes after getting done. This one needs a name.
AMRAP 10min
5 Pullups
5 Ring Dips
15 GDH… Situps ( forgot the name)
Fran (65#)
8:28 (PR – first time was 13:03
Still not happy, but glad there is some improvement.
wod: 22:36 rx still feel a little dizzy from this wod..weird
Damn Juan, I saw you doing something over on the deck but had no idea. Four and a half minute PR is a huge deal! Way to go.
30:04 RX…..need to get consistent with these damned DU’s
18:21 – pick up the pace on the early runs.
DM – way to move brother. My vote is to name the WOD the “Little Haiti Boogie”
rest day