For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Meet at CFMHQ at 0600...post time to comments
Chief, do the girls do the same weights?
ReplyDeleteUse a 14lb ball and if you want to you can use a 20" box and ladies bar 35lbs or 15kg, but a 45lb bar or 24" box won't kill you.
ReplyDelete31:26
ReplyDelete20"bench, 45lb bar, 8lb ball)
WOD: 20:46 (PR by nearly 1 min)
ReplyDeleteIsaiah, here's some quick Paleo Info:
Quick Start Guide, Food List, & Shopping List:
http://robbwolf.com/tools/
Daily recipes:
http://everydaypaleo.com/
33:17 (ladies bar, 14lb ball, 20" box, 16kg kettle bell)
ReplyDeleteWhere are you all located at. I have been crossfitting on RAFM for some time and didnt realize there was such a following.
ReplyDelete36:33 (20" box, 30 lbs swings, 45# press, 10 lb ball - the biggest one they have here)
ReplyDeleteThe double unders took me a little longer than should since I'm not very proficient yet.
Scott, we meet at bldg 788. Next class will be Saturday at 1000
ReplyDelete29:35 (20" box, 16 kg kb, 35lb press, 14lb ball)
ReplyDelete40:00 flat
ReplyDeleteThanks Chief, Saturday is my off day. I am at Northside gym every afternoon, unless work holds me up. What is your class teaching? What are your certifications? You can contact me via email if you like. Thank you.
ReplyDelete26:20
ReplyDelete(24 in box, 20kg bar, 1 pood kb, 16 lb wb)
23:33 as RX'ed
ReplyDelete