080619
Overhead Squat - Work on technique and take up to a medium weight single.
5 rounds for time:
10 Overhead squats, 65(45)lbs
10 Overhead lunges, 65(45)lbs
10 Sumo deadlift high pulls, 65(45)lbs
Post time to comments.
5 rounds for time:
10 Overhead squats, 65(45)lbs
10 Overhead lunges, 65(45)lbs
10 Sumo deadlift high pulls, 65(45)lbs
Post time to comments.
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9:54 a little tip for the afternoon folks... tape your wrist.
Anyone interested, I will be doing Michael at Hanes Park track Friday at 12 noon. Got about 4 people coming so far. Trying to spread the CrossFit love.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions (subbing supermans)
50 Sit-ups
8:21. Thanks for the wrist tip, Mike.
I thought my time was pretty decent, then I ran class and was blown out of the water with Reggie & Angie coming in around 6:30. I bet they have secret workout dungeons that they practice the WODs just to show off.... nah. Awesome job guys!
Sounds like a great WOD, Mike. Shame I have to work!
For fun, Reggie & I do a 4:30 WOD every Friday. This Friday is:
4 Rounds for time:
Run 1/4 mile
10 knees to elbows
Row 250 meters
10 DB situps
Run 1/4 mile
10 pushups
Row 250 meters
10 DB push press
Anyone is welcome to drop in and join us. This is kind of our big burst before the weekend.