For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Power Cleans, 135/93
30 Burpees
20 Shoulder to overhead, 135/93
400 Meter Plate carry 45/25
Nutrition Challenge starts MONDAY – email crossfit305@crossfit305.com to get involved
Dude Isaac walked it out yesterday at A1A!!!
For those that didnt get to walk take time and practice.
PCNJ ladder 1-5 unbroken 95lbs
-trying to take it slow with the barbell. feels good to move things around though. Even if its just 15 times.
“El capitan”
100 calorie row for time
-start with 5 burpees at the beginning of every minute.
8:53/ 4.5 damper
That shit is no joke!
Took me forever but glad I finished.
35:39 Rx
That wod was awesome. Could barely breath but got through. Must practice toe to bars bigtime.
B, Stef, Wess, Dom- very fun today.
11am
100 double unders 0:44(pr)
Overhead Squat
33×5/75×40(cow)/135×3/165×1/185×1/225Fx2/205×1(pr)
Failed on jerk for 225
6pm
Wanted to hit the WOD, the boss (age 1) would not allow, so….
1 minute Row, 3 minutes rest, 4 efforts
338/345/326/315-ouch
5 sets of 8 ring dips on the high rings, focus on turn out at top.
Backed out today after shoulder would not quit hurting and wall balls started going more sideways with every rep.
Resting Friday.