Free Saturday Workout
November 23rd, 2009 | Author: cmupilam
Come have some fun with us, Saturday at 11:00 am FREE workout
Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com
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400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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What a motley looking crew!
Sorry I missed the fun.
Posting from 30,000 feet…I may try to do a few burpees in the isle…Look for me in cuffs on CNN later.
Death by Pull-Ups
I was doing great till I rip my right hand…any way I had a PR….last time the we did this WOD was May 19… I did then 11rnds + 9.
Today total 15rnds + 8
Today I work on my back squat form and strength…
225×5/275×5/325×3
Last time we did this I was on the blue band-
Today I did the first 4 rounds with no band!
Followed by rounds 5-10 purple
round 11 + 8 red….
Total before gassed: 11 round plus 8
First time I did 9 rounds even.
This time I 13 rounds + 10.
Great Job Wendy on No band!
Correction
Actually i did 16 rnds + 8
13 + 10.