TANK AND K DURING TABATA SQUATS AFTER DAY 1 FUNDAMENTALS
KEITH MAKES IT LOOK EASY!
PROBIE HIT A PR, I WILL LET HIM POST HIS NUMBERS.
NATHAN PUT UP ANOTHER PR TODAY, GREAT WORK!
VARGAS GOING LIGHTER DUE TO A SHOULDER INJURY.
PATRICK GETS A NEW PR, THERE MUST BE SOMETHING IN THE WATER.
ACTIVE REST DAY
PULL UP CHALLENGE DAY 52 OVERSEAS / 51 STATE SIDE
Wayne during shoulder presses
Adam warming up
WOD
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Pull Up Challenge Day 51 overseas / 50 state side
Mag cover! Monica Ochs of Mt. Baker CrossFit makes the cover of Race Center magazine — and ranks #3 for Ultramarathon women in the US. Congrats to Monica!
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
I just have to mention that everyone here hit new PR’s today. Impressive lifts and PR’s equal awesome day. Look forward to seeing yesterdays results on the post.
Nathan at the top of the deadlift
WOD
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081013.
ACTIVE REST DAY
OR
MAKE UP A MISSED WOD
OR
PRACTICE SKILLS
Keep up the great work with the pull-ups
47 overseas / 46 state side
HAPPY THANKSGIVING
Nate Hardy
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Earn your Turkey!
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
PULLUPS: 44 STATESIDE, 45 OVERSEAS
Ok everyone, you know how much I like double-unders and all that work we’ve been doing drilling those, here you go…
2 Minutes Max Double Unders
2 Minutes Max Sit-Ups
90 Seconds Max Double Unders
90 Seconds Max Sit-Ups
1 Minute Max Double Unders
1 Minute Max Sit-Ups
30 Seconds Max Double Unders
30 Second Max Sit-Ups
Pullups: 43 stateside, 44 overseas
Courtesy of the affiliate blog and CrossFit Threshold
Where are some interesting places you have done pullups? Post to comments.
Work on skills or make up a missed WOD.
Pullups: 42 stateside, 43 overseas
Courtesy of the ABlog
WOD
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Sorry for the late post. As most of you know I have been traveling for a few days.
