3 rounds for time:
30 Romain Chair Sit-ups
25 Back Extensions
I could have done 2 more rounds like the RXd WOD called for, but I wanted to be able to get up out of bed tomorrow.
11:32
3 rounds for time:
30 Romain Chair Sit-ups
25 Back Extensions
I could have done 2 more rounds like the RXd WOD called for, but I wanted to be able to get up out of bed tomorrow.
11:32
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Hahahahahahaha… Yeah right!!!!
So here’s what I did….
30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips
1k Row
Then bench press
12×110
12×110
10×115
8×125
8×125
10×115
Time: 41:30
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Missed this one about a week ago and have been saving it to do when the time was right. It’s much too cold to run with any degree of comfort, so I subbed 1000m row for the run. Any excuse to use my row machine.
Hit the stop watch and took off….
Finished the second round and went to look at the stopwatch to see how I was doing and it read: 00:00:00
Crap!!!
Timed the last round and multiplied by 3 for an estimated total of 28:00 but have no idea how acturate that is…
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Completed 3 rounds and another 400m run. I was hoping for a 4 rounds completion. Was so displeased I stayed after and did bench presses and dumbbell curls til total muscle exhaustion. Arnold would be proud…
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Sub’d GHD with parallel Roman Chair sit-ups.
4 rnds completed
Wow… what a disappointment… 4 sounds like such a small number…
How about this;
60 pullups, 60 Ring Push-Ups, 60 Bck Ext and 60 Killer Sit-ups= 240 reps in 20 minutes…
That’s more like it.
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.
So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.
It went something like this: 3 rounds of each, 10 reps of
Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)
I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.
Completed in 9:00 exactly.
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
35 Wall ball shots, 14-20 pound ball Pack
35 Burpees Pack
35 Standard Jump Rope Jumps Pack
Started out doing as RX’d then realized I wouldn’t be able to finish before the day changed to Sunday. Did Pack version of Wall Ball, Burpees and DU. Also had to sub Knees to Elbows with Ab Mat Sit ups (50).
Finished in 27:19