Friday 080530

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Comments

[Craig]

Kurt and Christy did the Total:
Kurt
BS 205/250/260
SP 120/125
DL 275/300/310
Christy
BS 135/140
SP 70/75
DL 145/155/160

awesome numbers you two!

Brandon's WOD
21/18/15/12/9 reps (calories)
row
bodyweight deadlifts
box jumps
knees to elbows

Mark 34:05 185#
Gina 29:59 95#

great job!

"Adam"
3 rnds for time:
400 meter run
20 burpees
20 sit ups
400 meter run
20 box jumps
20 squats
400 meter run
10 pull-ups
20 kb swings

Sara 33:52 2rnds subbed mod push-ups, step-ups, band pull-ups, and row

Shane 47:36 as rx'd
Lance 32:05 2 rnds
Protege 44:06 12" box, 20# kb, green band

Brice and Craig did "climbing Adam"
400 meter run
20 burpees
20 sit-ups
4 rope ascents
20 box jumps
20 air squats
400 meter run
20 pull-ups
20- kb swings
don't know brice's time
Craig 37:32 used ghd for sit-up[s, 24" box, 50 # kb.

Once you mastered the brake on the rope climb it does become much easier, but you still end up with a lot of rope burns . so if you plan on climbing the rope, bring long socks and long shorts! i'll be paying for this all next week