WOD 03/09/10

crossfit, fitness, gym, richmond, rva, strong man, sled pull
Today’s WOD:

500M Row
30 Kettlebell Swings
30 Burpees
100 Air Squats
25 Deadlifts (225#/135#)
30 Ring Dips
400M Run
15 Squat Cleans (135#/95#)
30 Chest to Bar Pull-Ups
500M Row

No flexibility and mobility class today. Normal schedule will resume next week!

14 Responses to WOD 03/09/10

  4. T$ says:
    March 9, 2010 at 8:36 pm

    38:55
    115# DL, 65# Squat Cleans

  5. Steve says:
    March 9, 2010 at 9:01 pm

    fun workout. liked this one.

    23:37 at the advanced Rx

  7. Patrick says:
    March 9, 2010 at 9:57 pm

    38:17

    Scaled:
    50 Squats
    Green Band Pullups/Ring Dips
    65 Cleans

  8. Mackenzie says:
    March 9, 2010 at 9:59 pm

    39:47 and mostly adv.
    1.5 pood kb
    25# back squats
    red band ring dips
    75# cleans
    couldn’t quite get those chest to bar pull ups

  9. Ryan R says:
    March 9, 2010 at 10:22 pm

    tabata intervals of pull ups push ups and situps. I feel like after these last two days of avoiding my kegs I am gonna be ready to tackle an angie.

    Also wanted to say that I was not able to do the work out but todays workout looked awesome. Jake and John, yall have been doing a great job programming recently. Keep it up.

  10. amy mc says:
    March 9, 2010 at 10:39 pm

    1 pood KB
    135# DLs
    green band ring dips
    had to bail after the 400m run to get to an appt.
    29:10

  11. amy mc says:
    March 9, 2010 at 10:40 pm

    i agree, i like the chippers even if they are hellish.
    oh yeah, skipped the pushups in the burpees.

  13. Dave S says:
    March 10, 2010 at 1:40 am

    32:21 with advanced weight

  14. Mark M says:
    March 10, 2010 at 11:21 am

    what was the advanced Rx?

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