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Rest Day
Its a rest day but anyone that wants to help me unload our new bumper plates can meet me at Billy's around noon. They are arriving sometime between 12-3(UPS couldn't tell me the exact time so they gave me a 3 hour window). The new bars and squat rack should also arrive by the end of the week.
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Billy and Jade working hard.
We will meet at 4:00 for the workout.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
or "Kelley"
Run 400 meters
30 box jumps 24"box
30 wall ball
5 rds for time
Post total or time to comments.
Rest Day
We will be at the garage at 4:00 for this WOD. Check out the CrossFit Games info...Breck, Billy, and David...I nominate the 3 of you as our CrossFit Tulsa team.
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Post time to comments.
Jacob doing modified handstand push-ups off a box
Wow this is gonna be painful...ly good. Need proof just watch the video from the main site.
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
David and Pat, beginning and just completing Sunday's WOD
Rest Day
CrossFit Induced Rhabdo - CrossFit Journal
Pat is bringing his C2 rower over to Billy's so we can give it a try. We will be there at 3:00. Drop me an email or call and let me know if your coming. Also, check out the video on yesterday's post that Stephanie put together.
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps
Post time to comments.
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