A-Nation- Please remember to SIGN your card and DROP it in the box!
BABYSITTING AVAILABLE @ APEX (Now in the Evenings as well)
When: Tuesdays at 9am, Monday and Wednesdays at 5pm
Available for infants through 4 years of age. Must Sign up for babysitting prior to joining classes.On the sign up form please be sure to select the dates your child will be there.
Russ & Dan O
WU- 3x10 B.Sqt
5 rounds for time of:
10 pull ups
20 push ups
30 sit ups
40 squats
* Time each rd individually rest exactly 2 minutes between rds
**Record your total time including the rest time
***4 min cap on each round
*Post time to comments
WU- 3x10 B.Sqt
5 rounds for time of:
10 pull ups
20 push ups
30 sit ups
40 squats
* Time each rd individually rest exactly 2 minutes between rds
**Record your total time including the rest time
***4 min cap on each round
*Post time to comments
19 comments:
Did 6 rounds of the scaled version (10/15/20/25) - 26:47
more than half of my pullups each round were butterfly. weren't pretty, but pretty cool to actually do them in a WOD.
WU 3x10 across 165# could've went 185# but I tried to save something for the WOD
WOD 24:21 Rx... Squats weren't the problem... Sit-ups were... A majority of the WOD was on my back... New found major weakness...
WU 3x10 @ 115#
WU: 3X10 @ 145#
WOD: 19:09 Rx
Great Rooster Vibe this morning - really pushed me through the WOD!
Byron I'm with you pal. I am terrible at high volume situps:)
Good job 6am'ers.
I'll be in on Thursday to coach the Rooster Crew! Hope to see you then.
WU: BS 3x10 @ 85#
WOD: 25:01 - JPU (grrr!)
WU: 70#
WOD: 24:40 JPU (I agree Nicki, grrr!!)
WU: 115#
WOD: Scaled reps/JPU 25:11
Sit-ups suck!
22:03 Rx
2:32/2:50/3:27/2:41/2:33
Had a nice little race to the finish with Sharon Saks! My legs were trash after comp so my squats looked like the Dominator at Dorney Park...
Really missed being at Apex
But did a WOD
at CrossFit BearCat in Florida
Warm up
4min Wall sit/Burpee Play Thunderstruck
Burpee on thunder/thunderstruck
Strength
“Snatch Balance”
5×3 use 60% of 1 RM of Snatch
WOD 3rounds of- 4min AMRAP’s
20 Wall Balls 20/14
200m run
20 pull ups
Remaining time AMRAP DU’s score
Rest 2 min between rounds
Score= total DU’s all 3 rounds
My total score was 15 DU
I barely made it to the rope
WU: 205-215-225
26:07
Fell apart in the third round with the push ups and sit ups
3x10 175#
23:07 sit ups were fine for me, it was push ups that killed me
3x10 back squat at 95#
25:54 2 rds RX, 3 rds scaled....And a bunch of extra pull-ups thanks to Josh making me do 10 after I already did 5...on 2 different rounds. Thanks Josh, so nice of you ;-)
205 BS
24:13 Rx. Sit ups were slow. Pull-ups felt great.
WU 1st round 75#/85#/85#
Wod - 25:21 RX except for knee push-ups
My back is tight after the back squats. I will be visiting pennridge wellness tomorrow for sure! :-)
Wu: 135 3x10
Wod: 24:50 rx ..... Situps were where I hit the wall
WU: 185# 3X10
WOD: 26:20
Round 4 & 5 went to KPU's.
22:09 caught Chris G. by surprise at 3rd or 4th round of pull-ups--awesome motivation to go faster!!
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