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Thursday, July 4th, 2013 - Smykowski - RIP
Posted: 04 July 2013 10:19 PM   [ Ignore ]   [ # 31 ]
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Puppy Fight Gone Bad!:

Three rounds:
Wall-ball, 20 pound ball, above 8 ft target. (26, 21, 20)
Sumo deadlift high-pull 44 pounds (22, 15, 8)
Box Jump 14” stack of plates (15, 15, 12)
Push-press 44 pounds (17, 15, 11)
Row (11, 9, 10)

Total 227

Put bar on stacked plates for SDHP.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 05 July 2013 02:54 AM   [ Ignore ]   [ # 32 ]
Mutt
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Joined  2013-07-01

forth of july wod
5 rounds of
back squats 115 \ 30—-x10
cleans 115\30—-x10
sit ups x20
My weight \daughters weight
second full week doing crossfit wods . raised up from 95 to 115 now that Im getting more comfortable with cleans. I did have alot of wrist pain from them probably due to years of heavy geared bench press. Hopefully if I keep strenching Ill regain some mobilty in my wrists.

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 05 July 2013 02:56 AM   [ Ignore ]   [ # 33 ]
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WOD triplet 10 - 1 CTB, Box Jumps and GHD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up (Subned for normal situps 2:1 ratio) So 20-18-16-14 etc

Time 12.20 Everything was done unbroken as well….wod looks alot easier on paper for sure.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 05 July 2013 06:43 AM   [ Ignore ]   [ # 34 ]
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20130704 Thu
Happy Birthday ‘Merica!

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 24” inch box
Sit-up
Used blue band for 10 to 6 round pullups, 5 down to 1 did kipping (finally getting these, yay!)
17:22

Bike commute 20 miles

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 05 July 2013 08:01 AM   [ Ignore ]   [ # 35 ]
Big Dawg
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130704
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Run 4k (2.5 miles) - 21:30
40 Burpee pull-ups - 8:10
If you’ve got body armor or a thirty pound vest, wear it.

B/I: HB 3/1x3

Time: 29:40 (no vest)

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You are not a beautiful or unique snowflake.

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Posted: 05 July 2013 04:57 PM   [ Ignore ]   [ # 36 ]
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WEDNESDAY 130703

The Porch:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
Sit-up - AMUA

10:30

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 06 July 2013 12:39 PM   [ Ignore ]   [ # 37 ]
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1/4 mile run, stretch, ring dips then 10 min core workout
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 21 inch box
GHD back ext

13:45

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Posted: 06 July 2013 01:22 PM   [ Ignore ]   [ # 38 ]
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Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

Fight gone bad format. 1 min rest between each round.

134 reps.

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