Friday, April 5, 2013

040513

Thanks to everybody who came down for Montels B DAY Wod!





































video
   We've come a long way and the best is yet to come.





Friday
Bench Mark WOD
"Fran"
21-15-9
Thrusters 95/65
Pull ups


Saturday
CrossFit Games 13.5

MEN -
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN -
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups


MASTERS WOMEN -
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups





Sunday
Metcon

4 RFT
10 Deadlifts 225/155
400m Run


Problems are not stop signs, they are guidelines. - Robert H. Schuller



Post load, time, or reps to comments.
































3 comments:

  1. We've come a long way together! I still have a soft spot for cold winter mornings in the old box with Jim, Kurt, and Jay.

    ReplyDelete
  2. Friday PR on Fran (7:14), and a 48 on 13.5 Open WOD. Need to work on those chest-to-bars... Fwew, spicy couple of days!

    ReplyDelete
  3. Programmed some more Thailand hotel WODs.

    Thursday: "Fight Gone Baht". FGB protocol (3 rounds), row (cals), DB push-press 35#, sit-ups, DB snatches 35# (30s each side), overhead plate lunge 45#. Score: 260.

    Friday: "Franh". 21-15-9 of DB thrusters (50# DBs), DB FSQ (50# DBs), DB push-ups. 12:37

    NOTE: DB FSQs at that weight are a TERRIBLE IDEA.

    ReplyDelete