Williamstown
We will be adding a 3:30pm session on Wednesday's starting next week 5/18/11.
ADVANCED
"Sacrilege - ADV"
2 Rds
20 Deadlift 185/115lbs
200M Run Forward
200M Run Backward
then:
2 Rds
40 Walking Lunges
400M
FIRE-BREATHER
"Sacrilege"
2 Rds
12 Deadlift 245/165lbs
200M Run Forward
200M Run Backward
then:
2 Rds
20 Overhead Walking Lunges 45/25lbs
200M Run w/ Plate
200M Run
CA$H OUT:
Coach's Call....
Post time and thoughts to comments.
Posts
14 comments:
Fun WOD, killer crew at 6:30 am. Excellent work gentlemen.
FB: 12.11
TGIF (and not Wed anymore) 9:30 class was F-U-N!
Rx'd 15:07
DL was heavy heavy but got through 'em. The runs are always great and not a huge fan of backwards (dizzy) but it spiced it up a bit.
Good job to all! Paul, way to BREEZE through it-nice!
Have a great weekend everyone!!!!
wow, that was, uh,,,,, good this am??
WOD: FB, 205, 45 Lb Plate, the runnin was not so bad, but those Lunges were uuggllyyy.....
Great Job everyone, and hav a sore weekend, i know I will, cheers!
oh, duh, 16:30, felt like forever.......
I'm flowing with it!
Great crew at 6:30am and a lot of fun & positive energy!! Way to crush it guys.
FB rx'd: 11:51
I knew it said 12 Deadlifts!! Somehow it magically morphed into 15 on the whiteboard!
FB RX'd: 16:40 today i discovered I run really slow backwards. Priya, thanks for battling through this with me, awesome work!
For completion sake, yesterday:
FB RX'd: 5:03
Have a great weekend everyone!
First time poster!
I will put the air conditioner in tomorrow so the box will be half way bearable this summer.
Fb: 205lb dead lift. 13:25
I don't normally keep track of my times and weights but I am tired of catching greif from the coaches. So now I have an app to keep track of them and along with that my wife has another reason to yell at me for paying more attention to my phone then her.
Get time at 9:30 today
Enjoyed this wod, liked the 2&2
FB Rx'd. 13:15
Bambi way to push today, great job
Killer times from the 630 crew, great job guys
Have a great weekend everyone
Happy to hit the 9:30! Was gonna do OG. But, couldn't resist the great crew that was there!
FB 14:41 145 DLs
Got in an afternoon row and some goat work too! Thanks, Nick! :)
Hope everybody has a great weekend!
Terrific time in EHT today!! Loved the energy and the efforts! So proud of all of you!!
Such a great time this morning with some of the fellas!!
Continue to love the mobility warmups. Thanks Nick. Great efforts today. Thanks for the push everyone!
Fb 11:21
awesome work at 630am...
14:20rx
20+ minutes with 135lb deads. Thought I was done after the first round of lunges/run with plate/200m run. It HURT to get back in there. Felt like I was dying. Thanks to Nick for helping me get through.
12:39 rx'd
Great WOD!
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