Friday 090227

 

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Back Extension, Hip Extension, Hip-back Extension...[ wmv]

Comments

[Billy Wiland]

instead of HBE's I sub'd in GoodMornings with a 45#-bar.
17:54

[Jerimiah]

Karsten 16:51
Beth (15)15:34
Madison (15/250)10:20

[Susan Ha]

Sarah, Barbara, and Nathan did yesterday's workout walking lunges/pullups/situps. Barbara did 50 feet of lunges and used a black band. She finished in 19:35

Sarah's only modification was the green band. She finished in just over 20 minutes.

Nathan's modification was a blue band. He finished in just over 21 minutes. Nathan decided he wasn't a fan of the morning workout session. I can understand. I'm not a huge fan of morning workouts either.

[Paddy]

"Nooners" came in and gave it a go. Some did yesterdays for a makeup, some did the rx'd WOD and the motivated folks wanted a WOD with intensity.

HQ WOD
Heather 21:23
Laura 21:24 (Noob-glad to have you)
Gretch21:26

Thursday's WOD
Scott 22:41 (grn bands;time to go w/o)
Chane 24:21 (3 rds. w/o & 3rds w/grn band)

Motivated folks did:
25 lunges
20 pullups
50 Box jumps(20"/16")
20 Dbl. Unders
25 Ring Dips
20 KTE's
30 KB Swings (55/35)
30 Abmat situps
20 Hang Squat Cleans (#35 DB's/bar)
25 Back Extensions or Superman's
30 Wall Ball (20/16)
3 rope climbs

Lloyd 17:51
Big Red 21:26
Randy Mc 25:00
Rachel 28:07

Great job everyone. Enjoy your weekend or come be a weekend warrior with us at CrossFit Tulsa. Sat at noon or Sun at 2pm. Hope to see you there.

[Jason]

6 pmers liked the looks of the Motivated Workout but wanted something a little different. So they did Filthy Fifties instead.

"Filthy Fifties"
50 Box jumps 24"/20"
50 Jumping pull ups
50 Kettle bell swings 1 pood
50 Lunges
50 KTE
50 Push press 45#
50 Back extensions
50 Wall ball
50 Burpees
50 Double unders (150 singles)

Robin - 31:35 singles
Troy - 38:37 singles
Daryl - 28:16 singles
Shawn - 34:10 singles
Brian S. - 30:45 rx'd
Karen - 34:36 singles

Everyone did a great job pushing through the pain. Most were still very sore from yesterday's lunges but they kept going anyway. We really need to start working on double unders. Oh and someone said that they will come up with a "Dirty 100" workout soon. I would like to see that.....maybe.

I did yesterday's workout since Daryl insisted that I do it. So I knocked it out after class.

WOD from 2-26
Jason - 8:04 rx'd

[Paddy]

I did the WOD from Thursday; lunges, pullups and situps rx'd.
15:10

[Jerimiah]

Jason don't let Daryl do singles, he can do double unders.

[Jason]

Thanks for the tip Jerimiah. Daryl that will be a 30 burpee penalty next time for cheating on the workout.

Not very many people showed for the Saturday noon class. In fact other than the trainers and kids only 1 brave soul showed.

Thursday's WOD (lunges, pull ups, sit ups)
Pat L. - 26:09 green band.

The trainers did a Hero WOD.

"Randy"
75 power snatches for time 75#

Jason - 7:54 rx'd
Brice - 11:22 rx'd
Paddy - 11:58 rx'd
Brandon - 8:12 rx'd
Sean - 7:15 rx'd

Congrats to Sean for smoking through this workout. But I'll be gunning for you next time.

[Paddy]

I looked back at the first time Brandon and I did this WOD. It was right after CrossFit HQ came out with this WOD.

"Randy" was an LAPD SWAT Officer killed in the line of duty;so this one hits close to home for alot of us @ CrossFit Tulsa.

My time was a pitiful 28:16 back on 02/13/08. Happy with the improvenment.