Burpee Challenge
Day 13
Thinking about attending a CrossFit Level 1 Certification? Now's the time!! We have several athletes already attending the certification in King of Prussia Oct 1st and 2nd. Attending with people you know will make your experience that much better. It's the closest certification you'll find to our boxes. Register NOW before it's sold out!!
ADVANCED + FIRE-BREATHER
WOD:
"SPRAWL"
AMRAP sets of 5 Push Press 95/65 in 3 min;
Rest 2 min
AMRAP sets of 10 Overhead W. Lunges 45/25 in 3 min;
Rest 2 min
AMRAP sets of 10 Deadlift 50% of 1 RM in 4 min;
Rest 2 min
AMRAP sets of 60 Singles/20 Double Unders in 4 min
All Sets are Unbroken
CA$H OUT:
2 Min
ADV - Max Distance Alternating Cartwheels
FB - Max Distance Handstand Walk
Post totals and thoughts to comments.
Thinking about attending a CrossFit Level 1 Certification? Now's the time!! We have several athletes already attending the certification in King of Prussia Oct 1st and 2nd. Attending with people you know will make your experience that much better. It's the closest certification you'll find to our boxes. Register NOW before it's sold out!!
ADVANCED + FIRE-BREATHER
WOD:
"SPRAWL"
AMRAP sets of 5 Push Press 95/65 in 3 min;
Rest 2 min
AMRAP sets of 10 Overhead W. Lunges 45/25 in 3 min;
Rest 2 min
AMRAP sets of 10 Deadlift 50% of 1 RM in 4 min;
Rest 2 min
AMRAP sets of 60 Singles/20 Double Unders in 4 min
All Sets are Unbroken
CA$H OUT:
2 Min
ADV - Max Distance Alternating Cartwheels
FB - Max Distance Handstand Walk
Post totals and thoughts to comments.
Posts
6 comments:
wow, good one today, finished as follows: PP, 5 sets/5; OHLunge, 4 sets/10; Deadlift 5 sets/10-155; DBLUndr, no sets of 20, did 6 sets of 10-5-15-7-7-5, singles in between, i passed on the cashout, nice job 9:30, see yas t'morrow!
yo team... wish me luck today. I'm returning to OTG for the first time in over a week. I've been taking it easy to let my neck heal after straining it on the FRSQ WOD a couple weeks ago.
WOD: Push press 11 sets (65lb), Lunge 6 sets (25lb), DL 5 sets (135lbs), DU 6 sets...great coaching Justin!
Bridget, congrats on stringing some DUs this morning...keep attacking them!
Big OTG welcome to Steve G! Looking forward to working out with you!
WOD: PP 6 @ 65/WL 7 @25/DL 6 @ 95/DU 2 @20 (& 4 more frustratingly close sets...#@*%!) LOL!
Had an awesome day! Feeling much better!:)
PP: 8 65#
WL: 6 25#
DL: 5 135#
DU: 4 (20 with singles in between)
Cashout: i worked on freestanding.
Great job everyone!!
Forgot to post the day of the workout:
PP@55lb: 6 sets
WL@25lb: 4 sets
DL@90lb: 6 sets
DU: 4 sets
cashout: 29 cartwheels in 2 minutes in alternating directions (dizzy much?)
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