400m Run
21 KB Swings 53#/35#
12 Pull Ups
3 times.
Then.
10,9,8,7,6,5,4,3,2,1
Box Jumps 24"/20"
Burpees
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. Test time. See how much better or worse you've gotten from the last time we did this workout. Look back at your archives in your log book and see if you kept details, such as, did I do the KBS unbroken? How fast was my first round? Some of this information will come in handy if you managed to put it on paper. The icing on the cake is 10 through 1 reps of the couplet, box jumps and burpees. It goes like this.. 10 box jumps and 10 burpees, 9 box jumps and 9 burpees…and so on.
Squat Clean Thrusters from Julia Cruz Fallica on Vimeo.
5:15 am
Charlotte 16:48/9:32
Dawn 13:25/8:30
Mary Ellen 15:57/11:24
Jack 17:49 Rx/16:24 Rx
Jeff A. 10:24 Rx/8:38 Rx
Jon R. 13:13 Rx/11:15 Rx
Don 9:42 Rx/-
Adam 14:12/13:13 Rx
Joe 8:56 Rx/-
Julia 12:08 Rx/8:16 Rx
Paul 9:30 Rx/6:37 Rx
8:00am
Steele 9:50Rx/6:24
Devin 12:27/9:08Rx
Kim 14:11/10:56
Dano I 11:36Rx/10:19Rx
Matt L. 10:13Rx/8:12Rx-30″
Berenice 14:48/13:57
9:00am
Ja’Rodd 11:28 Rx PR/9:23Rx
Tina 10:39Rx PR/9:49Rx
Teshina 11:41Rx-53#/8:09Rx-24″
Jennifer O. 12:12/11:32Rx
Chad 11:16Rx PR/9:11Rx
Valerie 16:24/13:30
Yvette 12:54/8:49
Jennifer R. 15:10/10:43
10:00am
Jeff D. 11:33Rx PR/11:20Rx
Tony A. 9:38Rx/8:14Rx
Sara L. 12:24/8:13
David L. 12:27/10:14Rx
Sabrina 12:09/8:15
Lisa 11:14Rx-53#/7:52Rx-24″
Deanna 12:18/11:10Rx
Michelle St. J. 11:52Rx/8:14Rx
12pm
Ed A. 9:33Rx PR/8:53Rx
Traci 12:32Rx/8:44Rx
Emily 11:29Rx/8:39Rx
Chris P. 13:17/9:25Rx
Newman 9:18Rx-70#/6:25Rx-30″
5pm
Steve A. 13:39Rx/9:29Rx
Kelly 13:17/9:32
Chris R. 14:30/8:21Rx
Bill 12:23Rx-70#/9:58Rx
Jim D. 11:40Rx/7:18Rx
Danny 14:27/8:14Rx
George 11:27Rx-row/10:48(mod)
Miry 17:30/13:12
Christine 12:46(2r)/19:26
Austin 14:46Rx/7:24Rx
Tyler 11:44Rx/10:23Rx
Kristi 15:52Rx/12:44
Madie 12:29/12:33
Steve H. 12:17Rx/7:41Rx
Dano II 16:13Rx/9:12
Amy 12:34/9:37
Amelia 10:20Rx PR/8:57Rx
Andrea 14:52/10:26Rx
Almost, Amelia. Way to go girl. Ed, way to step it up. What isn’t written here is Ed got 101 double unders this afternoon. Pushing the limits.
Who’s that guy in the video? He is HAWTTTT!!!! No, not the bald one, with no shirt…the other one!!!
Hoolia, do you mean the guy with the pain permanently etched in his face? The pain of a married man!!!
I can’t believe El Matador came to dwell amongst the living. were yu bin man? We thought yu got takin down by the man.
Hey, quick shout out to Georgie. Welcome back man. Looking forward to working out with you again. Tell Cody hey for me.
Lisa B, with mixed emotions I have to let you know that you made a minor scoring error on me this evening. George had the 70# kb, I was using the RX one. I say mixed because I feel good about fessing up but then I noticed that you and T were also using men’s RX and both had better times. sheesh. Must be all that extra work you’re getting on the airdyne.
ED! CRAZY! Congrats. Paul, soon we should do the WOD: total number of double unders in 10 minutes. I think the numbers would be ridiculous! And an epic battle may occur within the walls of CrossFit East County.
Craig Eagle 8:46Rx/ 10:19Rx 24″
Karl Samter 8:23Rx/ 7:09Rx 24″
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