tabata Row (cals)
tabata double unders *scale singles
tabata 10' sprints (mark a line 10' from wall ball wall. Use wall ball wall to touch and 10' line. Each touch =1)
tabata 8rds 20sec of work/ 10 sec of rest
*2 min rest between each tabata
tabata double unders *scale singles
tabata 10' sprints (mark a line 10' from wall ball wall. Use wall ball wall to touch and 10' line. Each touch =1)
tabata 8rds 20sec of work/ 10 sec of rest
*2 min rest between each tabata
*Post weights and reps to comments
REMINDERS OF UPCOMING EVENTS:
1. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
2. Sept 28 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
3. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
4. CHRISTMAS PARTY DEC 14th @ APEX.
16 comments:
Warm up
135 strict press
165 pp
205 to 215 splt jerk
Wod
60 cal on rower
78 du's. slowly getting better at these
108 on 10 ft touches
Warm up:
- 65 SP
- 95 PP
- 120 PJ
WOD:
- 53 cal on rower
- 334 singles
- 116 on 10 ft touches
Good job boys! Rob way to stay close to Tony on the rower and your the man to beat on the line sprints.awesome job.
43 cals, 140 du's, 106 wall touches
Warm up
Warm Up
55 SP
80 PP
110 PJ (PR)
WOD
50 cals
101 DU's
111 10 ft touches
Feels great to be back!
150 strict press
185 push press
195 jerk (guess who needs to work on this)
73 cal rower
199 du
123 wall touches.
Wu:
Sp115#
Pp 145#
Pj185#
Wod:
70 cal. Row
84 du
139 sprints
56 cal
340 singles
90 sprints
WU:
SP 65#
PP 85#
PJ 125#
WOD:
148 single unders
96 Wall sprints
65 Cal Row
Would love to have done the rower 1st but I think that's exactly why Josh made me do it last...
100 strict
155 push
200 jerk
66 DUs
120 sprints
44 calories
WU
SP: 75#
PP:95#
PJ: 110#
Wod
61 DU - still such a weakness!
124 sprints
42 cals
warm up: not sure I can remember everything...that's a lot for this old brain.... haha
SP-70
PP-95
PJ-failed on 120. stopped at 115 which is a PR!!
WOD:
50 calories
180 DU
120 touches
I have to admit I was totally going to dodge this WOD just by the title alone. But, I know my lungs need work...and I'm an addict with cross-fit.
Warm-up:
85# strict press
105# push press
115# push jerk
Really discouraged about not being able to get my clean, jerk, and snatch together.
WOD:
59 cal row
338 singles
131 on 10' shuttle runs
Row, Singles, Sprints: 63 / 315 / 118
Strict Press: 150
Push Press: 185
Push Jerk: 185
Row - 56
Singles -358
Sprints-105
Warmup-
SP - 95# (5#PR)
PP - 115# (10#PR)
PJ - 120# (20#PR)tried 125# but couldn't lock out at the top. I think I was afraid of holding the weight above my head so I didn't do the move quick enough to have it float up.
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