AMRAP 12 minutes:
2 Muscle ups
4 Handstand Pushups
8 Box Jumps, 32"
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
9:15am
Dan L 7+4 hspu (ring pulls) - First MU!
Cam G 6+3 bj (ring pulls/abmat)
Linda W 5+1 hspiu (ring pulls)
Lachlan H 8+1 mu (abmat)
Simon Z 5+1 rd (rd/abmat)
Scott L 6+2 hspu rxd
Alix B 4+4 sq (barpu/rr/#2)
Danielle M 5 (#2)
Matt J 7+4 pu (erom pu/ring pulls)
Tim G 5 (#2/rr)
Juliana R 6 + 1 sq (#2/bench)
An H 6 (abmat/rd)
Tamara G 5 (Band pulls/bench/#2)
Trevor W 4+3 hspu (abmat/rd)
Amanda H 9+3 step (band rd/step up/rr)
Posted by: Gregg/Brent | 02/13/2013 at 10:22 AM
6am
Amy L 7+3 BJ (rr/rd/28")
Jason M 9+3 PU (#2)
Sandy M 5+1 PU (ring PU)
Damian M 4+1 HSPU (abmat/lunges)
Sam W 7+4 rd (#2)
Josh B 8+2 ctb (ctb/rd)
Adam R 7+7 BJ (rd/abmat)
Tamika W 6+3 PU (#2)
Bobby S 10+5 BJ (rd/erom PU)
Susanna H 6 (#2)
Vic R 6+2 HSPU (rd)
Matt E 7+2 PU (strict PU/rd)
Cathy T 9 (band/erom PU)
Deniel U 11+4 PU (erom PU)
Nat P 9+1 rd (rd/PU/step)
Mark B 7+1 MU rxd
10:30am
"Yesterdays WOD"
Gregg 21:05 rxd
Posted by: Gregg/Brent/Doug | 02/13/2013 at 11:45 AM
10:30am
"Loredo"
Doug A 20:44 rxd
Brent P 21:28 rxd
Posted by: Gregg | 02/13/2013 at 03:31 PM
5pm
Blake A 6+2 hspu rxd
Ernie R 9 (rd band/erom pu/ 24")
Alisha D 6+$ pu (bar/band/#2)
Jay L 6+2 hspu (slow lower hs/ring pulls)
Priscilla O 6+5 pulls (#2/band/bench)
Ryan D 6+7 bj (ring pulls)
Drew H 8+4 pulls (ring pulls)
Matt M 6 +1 rd (rd/strict pulls/abmat)
Fran W 5+1 pull (abmat/strict pull/28")
Posted by: Gregg/Brent/Doug | 02/13/2013 at 06:04 PM
6:15pm
Patrick M 10 rxd
Luke R 6+1 mu rxd
Hung D 5+2 hspu (4 strict pulls)
Harj S 11+2 pulls (strict pulls/Erom)
Sahim S 7 (dips/pulls)
Richard B 4+5 pulls (band/EROM)
Ben R 6 (Ring pulls)
Beth O 7 (mod)
Sarah K 8+2 mu (erom/band dip/pulls)
Jeremy K 5+3 hspu (4 strict pulls)
David T 6+4 erom (erom/fgpulls)
Mitchell P Cindy = 5 (RR)
Telina C 7+2 mu (dip& band pull/EROM)
Mary-Rose M Cindy = 8 rds (bar push/band pulls/24)
Kelly J 7+4 pu (EROM/band dip/pulls/24")
Michelle M Cindy = 6+2 pu (bar push/pulls/step ups)
Posted by: Gregg/Cathy/Brent | 02/13/2013 at 07:31 PM