For time:
135 lb squat clean 10-8-6-4-2
+
glute ham sit-ups 50-40-30-20-10
Bonus:
3+ hours earlier
Run 3 x 1000m all out
rest 5 minutes between repeats
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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2 comments:
CFWU x 2 minus situps
then
WOD with 115 lb squat cleans
time: 15:03.71
Had to dump the bar 3 times which earns some stares from the 6 o'clock "workout the jaws" crowd. 115 pounds makes an nice thud:)
did mine on 10/16/08
time 12:40
back is still sore from dead-lifting Tuesday
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