Front Lever
Work on progressions, ice-cream makers, and starting from the top down, etc..
WOD:
"Alternating Tabata"
8 Rds of: 20 sec work/10 sec rest
Row (power output - watts)
Burpees
Start with the Row for 20 sec, then 10 sec rest, then burpees and rest, etc...
Post lowest watts and lowest burpee and total of each.
Posts
10 comments:
WINTER THROWDOWN REGISTRATION:
If you had problems or only put in your name, etc on CF215 sites, the mindbodyonline.com website is now working properly and will take your payment. Go to mindbodyonline.com, Clients and locate Crossfit 215, Events tab and follow the process. It should ask you to pay! You'll get an email confirming.
let me start by saying how much I miss everyone, hurt my back Monday morning with Academy PT, haven't been able to stand up straight since then. Did the trigger point and is helping but will take some time, with that being said, I am signed up for the winter throwdown. Can't wait, should be able to work out in a week or two! Get caught up now Joe O this won't last long.
Still can't scratch my back from Tuesday!
haha get healthy E, dont want to pull too far ahead of you
Yo nick...there's where I get my box jumps from haha scroll down and check out that pic!
http://crossfitsriramashram.typepad.com/
Hi, glad I could make it this morning - first alternating Tabata. A little mad because I didn't understand the Watts at first, but I got 215 on the row, and 6 on the burpees. Nice to emet the Williamstown morning crew.
Games Announced
http://games2010.crossfit.com/
B, March 27-28. at Monclair
Remember what Bruce said" be like water"
Good news Wayne, they will also have a limited Master's competition (50+)!
Didn't understand watts til after we finished. So, kinda crappy number on that (132), but straight 8's on the burpees.
Justin, Leanna & Jackie, thanks for help with the DU's! So excited to get some :)
Good job 4:30 EHT girls!
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