Upcoming Event: WOD-N-WINGS - Nov 16th @ Crossfit Del-Val
Who's coming with me to CrossFit Delaware Valley for the 4th Annual WOD 'n Wings? It's a fun group WOD and chicken wing eating partay! Wings will be supplied by The Original Thunderbird Steakhouse. Bring an adult beverage to share and $7 for wings. The fun starts at 11:30 and goes until 3pm. Kids are welcome!
We can meet at Apex at 10 am and then head down together.
Kevin M.
Lift up Luke x3
5 min AMRAP
4 Power cleans 155/105
24 double unders
10 pull ups
rest 2 minutes
Score Total Rds + extra reps
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Lift up Luke x3
5 min AMRAP
4 Power cleans 155/105
24 double unders
10 pull ups
rest 2 minutes
Score Total Rds + extra reps
Post to comments
22 comments:
awesome pic, and beard... see you tomorrow am!
Its a Mooney face lol Looking good dude!!
I'm in for Wings and WOD
Tough GUY!!!
Sorry about the power power outage at the box this am. The entire Souderton HS was out until 730am also:(
Fear the beard!!!! Well,no power at the gym this am. WOD in the dark would've been interesting. If Lou was there this am, he probably would've been inside in the dark warming up with an empty bar. So today's workout for me was 4 mile run, Tabata push-ups, 100 air squats. Ran the 4 miles in 29:12. 100 push-ups in 4 mins of Tabata. 100 air squats in 1:34.
Great work Jon! Building your own power plant!
7 rds +3
12 DU
75# PC
JC2B
The DU really slowed me down. I was getting frustrated with them.
Little disappointed I didn't make it back down the DU ladder in the Warm-up. Got through 10-20-30-40- 50 without any trouble but 40 on the way down held me up.
WOD: 10 rounds even
125# PCs from the hang
DU
PU
This one was way harder than I was expecting!
9 Rds + 5 reps 85#
9 rounds
125# PC
48 singles
10 PU
Gotta work harder on getting DU.
10 Rds
65# (most I think I've ever done in an actual WOD)
48 Singles
JPU
This was super fun!!
8 rds
55#, 24 singles, ring rows
12 rds + 4
135#
48 singles
PU
First wod in 10 days - felt good to get back.
11 + 14
65#, 12 DU, JPU
10+4
135#
12 du's
8 Rds + 17 reps
75# / 12 DU / reg pu
WU: Made it through the 5-10-15-20-25-20-15-10-5 ladder.
WOD:
9 rds +29
75#
24DU
7PU
warm up made it through the 10-20-30-40-50-40-30-20-10 without having to repeat any.
WOD:
10 rounds even
90#
Did singles for the warm up made it through twice with no breaks.
Wod 13+4
155#
48 singles
3 pull ups
Warmup: made it through the 1-5 ladder 2.5x - probably the most consistent I've been with DUs ever?
WOD: 10rds+30 83#/48singles/jpu/smoked forearms
Did this one at home...
11rnds + 52...53#, 48 singles, 5 Pull ups
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