Come in between 4:30 and 7:30 to make up one of the last week’s WODs. This week the choices are:
- 10-1 HSPU, 1-10 L-sit pull ups for time
- Deadlift 1-10-1-20-1-30-1 then tabata wallballs (14/10# to 10′)
- 30-20-10 reps for time of overhead squat (95/65#) and ring dips
- 3 minute AMRAP at 4 stations: double unders, toes to bar, box jumps (24″/20) and pushups with one minute rest between each round.
- Push jerk 1-1-1-1-1-1-1 then 5 rounds for time of 5 push jerk (70% 1 rep max), 10 pistols
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Can you make me and Craig a special wod? I need to work on running and body weight stuff. If not its cool. I was just asking.
Hey Tanner, for make-up night, we keep it to just the past week of WODs in the gym. However, if you and Craig wanted to go outside and hit 5 rounds of run 400 m, 10 burpees, 20 pushups, 30 situps, 40 squats or some interval work it would be fine.
I think I’m going to do this since I don’t have anything to make up.
Tiana – if you’ve done all of the listed workouts, that means you’ve worked out 5 of the last 7 days! Which means maybe it’s time for a rest day? 🙂 You are always welcome to come work out… but be careful to take enough time to rest and recover so you don’t end up injured!
Laurie – I added a link to the video demonstrations page maintained by CrossFit.com, per your earlier request. Go to our “What is CrossFit” page, scroll all the way down, and link #4 is the one I think you were referring to.
PJ – 245
PJ/Pistol – 5:25 (185#)
Results:
Deadlifts:
Laurie 155, 125, 175, 125, 185, 105, 155
Jimbo 275, 225, 285, 185, 295, 155, 275
Push Jerk:
Natalie 110, 8:28 (65, 20″+15)
Holly 80, 7:48 (45, box?)
Chris C 175, 6:25 (125, 12″+25)
Kevin 235, 8:45 (175)
Mike S. 195, 6:38 (135)
Miranda 130, 8:02 (85, 16″+15)
Scott 225, 10:07 (135, box?)
Lil’Killa 145, 9:35 (95)
Congrats to Mike S. on his first two muscle ups and Tiana on her first 3 strict pullups and Natalie on her first banded pullups!!