For time:
Row 1k, 21 thrusters (men - 85# / women 55#), 15 pull-ups
Rest precisely 2 minutes
Row 750m, 18 thrusters, 12 pull-ups
Rest precisely 2 minutes
Row 500m, 15 thrusters, 9 pull -ups
Thrusters: http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
- They are basically a front squat into an push press. We will cover them in class but please watch the video so you are familiar with the mechanics. This will help speed the class along.
If you have a watch with a stop watch please bring it and use it for your two minute rest periods. The rest time will be subtracted from your overall WOD time.
We'll break in some of the new bars and bumpers for this WOD.
Also, for Monday, please bring jump ropes if you have one. If not, hey, it's pay day; pick one up this weekend!
16 comments:
Alright!!! Some rowing!!! I think that I'll get there early EARLY again and do it before the crowd...anyone else wanna join me?
I might be there by 11:30 to help you get started.
This one is painful; thrusters ALWAYS suck!!
I will try to be there by 11:30...Getting my hair did. Suppose I should go shave down my callouses in preparation for tomorrow.
what is getting you hair did
Hey don i will try and do this when i get off the range about 3 in the afternoon. I might have to sub FS becuase i got a shoulder pain and it needs some rest
My WOD for this morning is execute a Bn run at a crappy slow pace - what a waste of my time!
Now Don, that SUCKS!!!!! Gotta love the army shuffle and sore as hell knees!!!
Wow Don!!! I had to do a BDE safety run yesterday. SUCKED!!!! Really super slow and short. Could have walked it.
Yup, it sucked. Super slow and people were STILL falling out!! I have avoided these runs since I have been here - this was my first and hopefully last for a while - complete waste of time.
i love long distance running...
Prepare yourself for the F bomb----
I hurt like a Mother FUCKING whore! Oh my fucking word, everything from my neck to my ankles is screaming in FUCKING pain!!! I love FUCKING Crossfit!!!
AWESOME post Jenn!! I laughed out loud when I read it. Glad the WOd was everything you hoped for :-)
HELL yah! I loved that WOD! it was AWESOME!!!!!
Can I request I date for the video watch date?..
June 13???? sat. Joe? ok? anyone?
Yeah, that WOD really sucked!!! This one will take all weekend to recover from. And yes Jenn, I feel you!!! I was LMFAO reading your post!!!!!
June 13.....I have afternoon plans. But then again, my hubby may not release me into the hands of my CF homies.
Glad everyone got a laugh outta my F-bomb. Feeling better...more like I'm feeling my sunburn more. Bring on delayed onset of muscle soreness....YEAH!
I highly recommend soaking in a tub of lavender scented epsom salts (got em from Walmart), I had a small avocado and a couple of beers in the tub while watching House; it was the awesomest ever!
while you folks are at home soaking in lavender epsom salt, whatever you use..IO am at work and my shoulders are beginning to get tighter and tighter...I lvoe it though...hahaha
ready for a bad ass WOD on monday!!!!
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