Saturday, February 26, 2011

GOOD LUCK TO ALL CF BALANCE ATHLETES at DC's Most Primal this Sunday!

WOD for Saturday:

1 Prowler Sprint
10 Thrusters (115/75lbs)
25 Pull-ups
30 Box Jumps (30/24in)
50 Double-unders *Broken set penalty
30 Box Jumps
25 Pull-ups
10 Thrusters 
1 Alley Sprint Plate Carry-Strength Grid (45lbs)

*Every broken set- 5 Hand Release Push-ups

Post time to comments.

Comments

[Ramon]

Crossfit South Philly...WOD was insane! 5 rounds of 5 hspu and 10 sec frog stands. 3 rounds of 5 pistol squats each leg and 10 back extensions. Weighted ring dips 1-1-1-1-1-1-1(BW+10/15/20/25/30/35/40. AMRAP 15 mins: 150m run, 5 kipping pullups, 10 pushups, 15 squats, 20 abmat sit-ups - 6 rounds

[mario (aka "broad jump")]

21:30

thrusters @ 95
pull ups w/blue band
24" box
31-9-10 dubs (2x penalty)

Thanks for the push, Danielle!

[Lisa]

Ramon, that sounds ridiculous!

At my parents house in New Jersey
(while nursing my 2:30 am late-night Jersey diner hangover)

Alternating Sets of Pullups and Chinups, rest as needed
5PR-5-4-4-4-4-3-4

Narrower bar definitely helpful, but legit nonetheless. Halfway to my 10 strict pullup goal!

[Sara]

WOD (w/50# thrusters, green band, 12" box and tuck jumps): 11:19

[Marianne]

WOD 15:33
25# prowler and plate carry
Green Band Pull Ups
55# thrusters
18" box jumps - and crash landed in first set of jumps!
next time I'll try 35# prowler, 65# thrusters..for once thrusters seemed too easy!
More saturday WODs with prowler please!

[Jen J.]

This workout looks terrific! Best of luck to tomorrow's competitors!

[lisa]

At a NYSC in New Jersey with a friend:
Front Squats5x5
45-95-115-135-155
WOD: 5 Rounds
5 DB deadlifts
5 DB hang cleans
5 DB push press
5 DB squats

Increase weight each round rest as needed
20s-25s-30s-35s-35s
First time using a 35# DB overhead in a while. Hard but was able to stabilize.

[Joe D.]

Back Squats: 205 (5)- 225 (5)- 250 (15)
Front Squats: 5-5-5: 155-205 (3)-210
L-pullups: 10-7-8