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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Compare to July 20, 2008
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Had to adjust to my abilities on this one guys and gals. Had a blast and almost fell out but still had a blast!
I did as follows:
50- 24″ box jumps as rx’d
38- jumping pull ups
50- kettlebell sings as rx’d
50- walking lunges as rx’d
50- knees to elbows as rx’d
25- push press 50 lbs
50- crunches instead of back extensions
12- thrusters (used twice the weight and did them explosively)I am a beginer. lol.
20- burpees
15- double unders
Time of 15:08
SORRY TYPO IT WAS 18:05
“Help a brother out”
Ok, it has been week with Crossfit for me. I also started the Zone on Monday. I have lost 5 lbs already!!!!
Hunter (my 12 year old son) wanted to start so he went with me to the free WOD. He was my partner. We completed it all but scaled back of course.
Our time was 18:50.
Awesome job today! The group wod ruled!
Everyone that showed up for the group WOD…GREAT JOB! It was a hard workout and you all did good!
After the group WOD I did the 50′s minus burpees and double unders…I’m a wuss.
Got to the burpees in 19:22 which is 2 whole minutes less than last time. I credit it all to the zone!
OMG, I just checked it again…I took 3 minutes off my last time! God, I love the Zone…and CrossFit.
did decline situps instead of K2E and K2C instead of DUs(no rope)everything else rxd
35:55