Come in between 4:30 and 7:30 to make up a workout from the last week. This week’s choices are:
- Banded box back squat 12×2, then 4 x 100m dash
- Complete for time: 25 burpees, 21-15-9 of front squat (125/85#) and pullups, 25 burpees
- Take 20 minutes to find your 1RM snatch then 1 snatch each minute for 15 minutes at ~85% 1RM
- “Kelly” 5 rounds for time of: 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
- Strongman AMRAP – 2 rounds of 2 minutes at each station: tire flips, rope climbs, keg to overhead (135/75#), medball/plate crunch
This Post Has 10 Comments
Nikki/Cari – are we still going to do the split jerk from last week?
We can do it during barbell club, but not during regular make up session. Does that work for you?
Yes that works 🙂
Spoke to soon, forgot I have no Lana coverage today 🙁
Hey all,
Mike V. sent me an article today that seems worth sharing by Blair Morrison. He took 5th at the 2011 games and just missed the 2012 games.
http://crossfitmobile.blogspot.com/2012/06/fitness-is.html
Thanks for passing along this article. I’ve been thinking about this lately, especially since I’ve been struggling in WODs the last few weeks combined with a really hectic schedule. This definitely gives good perspective.
Great article, just keep getting back up. thanks John
I am thinking about doing some version of Kelly tonight around 6ish…anyone else doing it?
Went back to cfhamptons today. These guys are beasts.
1 mile run
5 wall climbs
10 30. Inch box jumps
20 pull ups
30 #53 KB swings
20 pu
10 box jumps
5 climbs
I mile run.
Brutal. 24:05 rx
Wow, that was brutal Craig! nice job
We only had a few results on the board last night. Remember, if you come to make up night it’s up to you to ensure your results are on the board, if you want them captured on the blog.
Burpee/FS/PU/B
Kev 13:25 Rx
Mario ?
Tanner?
Kelly
Joe 18:18 (3 rds)
John M 19:48 (3rds, 16/14#, 20″)
Snatch
John C?
Mike S ? (20# PR!)
Strongman AMRAP
MJ – 75
Box squats and sprints
Sarge 95# (mm), 0:21, 0:21, 0:22, 0:21
Nikki 115 (mm)
Stacey 65# (mm, 16″)