Monday, September 2, 2013

9/3/13- Lungs Gone Bad

Mary Lou

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

*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.
at

16 comments:

  1. T. IrvSeptember 3, 2013 at 7:39 AM

    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

    ReplyDelete
  2. RobCSeptember 3, 2013 at 9:00 AM

    Warm up:
    - 65 SP
    - 95 PP
    - 120 PJ

    WOD:
    - 53 cal on rower
    - 334 singles
    - 116 on 10 ft touches

    ReplyDelete
  3. Josh WagnerSeptember 3, 2013 at 11:09 AM

    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.

    ReplyDelete
  4. JuliaSeptember 3, 2013 at 11:27 AM

    43 cals, 140 du's, 106 wall touches

    ReplyDelete
  5. UnknownSeptember 3, 2013 at 11:50 AM

    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!

    ReplyDelete
  6. ErikSeptember 3, 2013 at 6:55 PM

    150 strict press
    185 push press
    195 jerk (guess who needs to work on this)

    73 cal rower
    199 du
    123 wall touches.

    ReplyDelete
  7. UnknownSeptember 3, 2013 at 7:01 PM

    Wu:
    Sp115#
    Pp 145#
    Pj185#
    Wod:
    70 cal. Row
    84 du
    139 sprints

    ReplyDelete
  8. AnonymousSeptember 3, 2013 at 7:08 PM

    56 cal
    340 singles
    90 sprints

    ReplyDelete
  9. UnknownSeptember 3, 2013 at 7:11 PM

    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...

    ReplyDelete
  10. UnknownSeptember 3, 2013 at 7:40 PM

    66 DUs
    120 sprints
    44 calories

    ReplyDelete
  11. Bekah BusSeptember 3, 2013 at 8:39 PM

    WU
    SP: 75#
    PP:95#
    PJ: 110#

    Wod
    61 DU - still such a weakness!
    124 sprints
    42 cals

    ReplyDelete
  12. SharonLSSeptember 3, 2013 at 9:02 PM

    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.

    ReplyDelete
  13. UnknownSeptember 3, 2013 at 9:34 PM

    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

    ReplyDelete
  14. Anthony LeoneSeptember 3, 2013 at 10:41 PM

    Row, Singles, Sprints: 63 / 315 / 118

    Strict Press: 150
    Push Press: 185
    Push Jerk: 185

    ReplyDelete
  15. cmarlin0911September 4, 2013 at 8:55 AM

    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.

    ReplyDelete