7RFT
1 min 30 sec AMRAP of:
10 KBS
10 WB's 20/14#
30 sec Rest
For Total Reps
*post scores to comments
Who's in for WOD-n-WINGS? (This Saturday at 9:30am)
Do you prefer blue cheese or ranch with your wingys?
Either sign up for treatment or show up this Friday 4:30-6pm, Pennridge Wellness Center will be at Apex.
25 comments:
Where is the info on WOD & wings?
It's on FB- Wod n Wings
Starts at 10am with a wod and then recover with some wings/beverages.
Everyone is encourage to bring some wings.
Here's the flyer for wod n'wings
http://crossfitdelawarevalley.com/2012/11/26/3rd-annual-wod-wings-1-26-13/
Can we bring home the trophy?
7 Rds + 66KB + 15WB
- 26#KB/10#WB
Overall felt good, the first time I did WODs on 3 consecutive days.
The 10# WB felt very comfortable, it is probably time to say goodbye to the 10#'er.
8rds.+60KB+34WB - tight shoulders today!
I will bring a cooler and grab some ice on my way to Apex on Friday if ppl want to keep their beverages for the happy hour cold during the workout...If anyone else wants to bring a cooler..that's cool!
Will be last minute if I can get there on behalf of the Petersen's Friday night. Some logistics with kids sports to work out. Erik will be there Saturday am!
14 RDS + 14 KBS 26#KB 10#MB10'target
I have to miss Wod n Wings this year. I signed up for the Garage Games this Sat not realizing it was the same date. Bummed, it was SO FUN last year!
7 rds + 70 kbs + 12 WBs, 35# kb, 14# wb to 10ft
I'm really sore today, luckily not as much in the muscles needed for this one but I took it easy for the most part.. Or at least had slow transitions..
Air Raid:
7 rounds, 59 KBS 10#/4#
Air Raid 1/23/13
7 rounds, 59 KBS 10#/4#
8rds/60kbs/7wb 35lb/14lb
10 Rounds/46 KBS/~20 Wall Balls 35lb/20lb
10rds + 40 kbs & 26 wbs (20# & 6#)
I enjoyed this one a lot - except for when Bus tried to cut our one round short ;) Liked the warmup too with the squat hold.
10Rds + 35 KBs and 17 WBs
Used 35# kb and 14# wb
1. 3 RM F.sqt- 255x3, 285x1 Not feeling the heavy weight today
10RM - 225x10
2. 100 DU'a
30 Pullupa
30 F.sqts 135#
30 Pullups
100 DU's
8:18
3. 21-15-9
WB's 25#
GHD
KBS 70 #
5:03
I'm in for some Wingys! Bek will be attening mobility and social....I'll be running daddy daycare
9RDS + 54 KBS/36WB @ 26#KB/20#WB
4 plates of wings Rx
9 rds +38kbs = 7Wbs...35lb KB, 10 lb WB. Got smoked by Chris G at wing nite.
9 rds + 50 kbs @ 35# + 23 wb @ 14#
5 plates of wings Rx = stuffed!
7 rounds + 70 kb + 13 wb
35#kb / 14# wb
12 wings rx + 6 scaled (dry)
9 degrees in garage:)
1. Squat Clean
10 x 2 Reps, OTM 225,225,230,230,235,235,240,240,245,245 Tough
2. For Time:
10-8-6-4-2: Deads, 315
50-40-30-20-10 HR Push ups
8:27 push ups real tough, strug DL
3. 21-15-9
Wall Ball, 30/20
GHDSU
KBS 70
Dont have 30lb ball so did 30,20,10 of wb's at 20#
6:04
11 rounds, 39 kbs 35lb, 21 wb 20lb
and 4 plats of wings!!
9 rnds + 50 kbs (35#) + 6 WB (20#)
9 Rounds
70 Reps KB (35lb)
25 Reps WB (20lb)
9 Rounds +
53 reps KB (18#) + 31 reps WBS (6#)
Another good one. Loved the intensity of it and little break to regain your composer.
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