Burpee Challenge
Day 21
8 Min
Back Squat
Build to a heavy single but not a 1RM
WOD:
"Separation - ADV"
Tabata V-Ups
Rest 1:10 min
Pull Up Ladder 1- 10
For time:
Complete 1 Pull Up, 2 Pull Ups, 3 Pull Ups, ..10 Pull Ups
Rest 1 min
2 Min AMRAP:
Burpees
FIRE-BREATHER
Lift:
8 Min
Power Clean
Build to a heavy single but not a 1RM
All sets of pull ups are to be Unbroken.
Faye J
Dan M
Nikki O
Jeff B
As you may know, the McGuire 10k mud run is on September 10th. In years past, we have tried to coordinate teams, but it has proven to be difficult. The same holds true this year.
The consensus seems to be that people would prefer to run as teams as opposed to as individuals. If that is the case, Kevin has volunteered to try to coordinate this by collecting the names of all those interested and then creating teams of similarly skilled runners. Once the teams are created, each will be assigned a name and captain. The captain will register first and the others will follow. It may be that we end up with an odd number, but this still seems to be the most prudent approach.
As of now, the following individuals have committed to running:
Kevin M
Tony Merendino
Paul Demarco
Jackie V
Steve Moscola (and 2 friends)
Jeff B
Mary B
Dan Barbera
Nick D
Justin O
Kristi K
We are asking that all others interested contact Kevin at Kevin@darcyjohnsonday.com or 732.966.0166 by no later than Friday, August 19th.
Please be sure that you can attend before committing.
ADVANCED
Lift:8 Min
Back Squat
Build to a heavy single but not a 1RM
WOD:
"Separation - ADV"
Tabata V-Ups
Rest 1:10 min
Pull Up Ladder 1- 10
For time:
Complete 1 Pull Up, 2 Pull Ups, 3 Pull Ups, ..10 Pull Ups
Rest 1 min
2 Min AMRAP:
Burpees
FIRE-BREATHER
Lift:
8 Min
Power Clean
Build to a heavy single but not a 1RM
WOD:
"Separation"
Tabata V-Ups
Rest 1:10 min
C2B Pull Up Ladder 1-10
Tabata V-Ups
Rest 1:10 min
C2B Pull Up Ladder 1-10
For time:
Complete 1 C2B Pull Up, 2 C2B Pull Ups, 3 C2B Pull Ups, ..10 C2B Pull Ups
Rest 1 min
2 Min AMRAP:
Burpees
All sets of pull ups are to be Unbroken.
Post loads, time, total and thoughts to comments.
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10 comments:
LOVE the clip!!! :)
Can't wait to workout!!!
just sent my e-mail I'm in for the mud run, can't wait
Mud run sounds like so much fun and I would do it in a heartbeat but it's on the same day that I have something else going on...my cheer squad's first official big day, they're performing at Franklinville day.
Lift: 125. I've been struggling with my form with the power cleans for some time now...previously cleaned 135 and haven't bee able to do it since. Just need to focus on technique from here on out.
WOD: chin over bar, unbroken through 9 then I failed in 10...had 5 or 6 attempts and couldn't hold on, my forearms are numb. Vups score 8.
Great Job 930! Lali and Jen, you girls inspire me with the amount of weight you lift:)
Fb: PR'd power clean at 105lbs from 85 the last time we did them.. Attempted 115lbs but failed. V-ups 10/ 101 total. Did a great mix of chest to bar and chin over bar, lol. I completed 7 but failed four times on completing 8 with no assist. The hanging and trying to get my kip back is what really killed me. 27 burpees.
Theresa great job.. You have so much drive and determination!
Lift, 135, V-Ups, 6/70, Pull-Ups, chin over, 5:49, all unbroken, Burps:23, great job 930, see yas t'morrow!
Hey I'm going to be running Sept. 10th as an individual along with 2 fellow co-workers (non-crossfitters) or at least they are coming as far as I know. I was planning on running as an individual but if teams fit better I'd do that too. I have the 2 others that I can't leave out so consider us for the "slower" team if thats the route you take. I think you can only have no more/no less than 5 on a team.
Lift: 185
V-ups:11
C2B: 3:22 rds unbroken
Burps: 41
Power cleans felt pretty good tonight, not perfect but getting better.
Some ugly V-ups towards the last few rounds.
I see K-swat is hobnobing with the elite...look out!
Up in crossfit New England. So cool, I'm such a groupie. 21-15-9 c2b and bj's.4:48.
power clean 115
abmat situps 9
time for pullup ladder 6:16
26 burpees
Lift Power Cleans 195
V ups 10
C2B: 624 unbroken
Burpee's 29
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