10 min
Rope Climb
Focus: Technique
(Bring long pants or long socks....this could leave a mark...;)
WOD:
"Burpee/Pull Ups"
10-1, 1-10
The workout is an up and down ladder. 10 Burps, 1 Pull Up, 9 Burps, 2 Pull Ups....1Burp, 10 Pull Ups.
Burpees - start from standing postition then chest and thighs to the floor then up to a jump with a clap behind the head and full extension of the hips.
Pull Ups - arms at full extension to chin over bar.
(Last completed 3/15/10)
*Williamstown and EHT*
There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.
- New hours for Williamstown starting Monday 8/23/10 -
Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm
Tuesday - 9:30am, 4:30, 5:30, 6:30pm
Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm
Thursday - 9:30am, 3:30, 5:30, 6:30pm
Friday - 6:30, 9:30am, 4:30, 5:30pm
Saturday - 8:30am
Posts
20 comments:
Rope Climbing! Thats exciting, hope I don't have to work tonight b/c I'm definately comin in for this one!
Rope Climb was fun and interesting ... thanks to Aurea !!!
WOD - 7:00 flat
Good work 9:30 !!!
I'm going to get flash backs of grade school in the gym & eveyone laughing, oh, did I say that outloud?
ropes, thanks for another weakness to work on !
WOD 12:07, red band, tho i did do my warm up pushups on the floor, progress for me.....
cashout 100 situps
WOD 13:43 Rx..I had a hell of a time doing pullups because it was so slippery, I felt strong but could not get a good grip. The bar was covered with chalk, I was covered with chalk...time to get me some wristbands!
So glad to get over there this morning! Great time with everybody! Loved the ropes...weeee! Awesome climbing, Nick!
WOD: 6:35 Rx'd
Great time Michelle!!
looks like i'll have to try out the ropes another time. Have fun everyone!
Thx, Theresa! You're doing awesome! :) Hope to see you at the new box soon!
I have been eying up those ropes for a year now waiting to get to use them and I can't come in today.
Leaving for a vacation today, be back end of next week, see everyone then
Today was a good workout. Very sneaky!
Wod: 9:07 Rx'd
Rope climbs were fun! It's another thing I need to work up the courage to do now...get all the way to the top!!
Good work 9:30! It was fun doing 2 heats!! Helps keep the energy level really high!
I think my time was 6:48 RX'd
rope climbs kicked my butt before the wod. great job everyone at 4:30
Thanks to the 530 crew for the help...otherwise I never would've made it through...13:33 w/purple band. Next time: wrist bands or an outfit made of sham-wows
7:22 on the WOD.
Couldn't make it very far on the 2" rope, did better on the thinner.
Rope climbs are badass lol nothing like hanging from a pearlin 20+ ft in the air lol
Wod rx'd 3:12. Nice job 6! Big dawg still waiting on that tapout hat!
Loved the rope climb. Wod was 5:13 rx. Great workout. Love the body weight workouts.
pre wod: push press 115-135-155-185-195 for 3's
rope was loads of fun & Mark made it look easy
wod: 6:21
love the ropes
even love the new wooden backpack/coat rack!
That new wooden coat/hat rack is saweeett, so many holders, but there don't seem to be enough pegs?
Great fun today with the rope climb nick! Felt like I was back in elementery school and prob the last time.
Wod RX'D 7:03
great crowd today at 430
Didn't do the rope today, although I would have like too, couldn't make it in tonight. Instead I did
push press
65x5, 95x5, 115x3, 135x3, 155x3
Then today's WOD
8:51
I started out pretty good then died at the end.
Cash out - 100 sit ups for time (5:41) Gotta work on those pad boys.
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