Sunday Funday 8/4/2013 WOD
You asked for it. You got it! Have fun, work hard and GO HAM! Happy Sunday folks!
Hope to see you guys at Legends Bar on Sunday at 33rd between Broadway and 5th. Well be down there at 4pm. Sunday Funday CrossFit style! BOOM!
Coach James
warm up
400 meter run
Dynamic stretches
Workout prep
Training
“The Filthy Fifty”
For time:
50 Box jump, (24/20)
50 Jumping pull-ups (I’d prefer full pull ups or ring rows as jumping can cause major soreness and not the good kind)
50 Kettlebell swings (53/35)
Alt Lunges 50 total
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions substitute with <super mans>
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
scale/LV 1 options
scale # of reps
scale height on box
scale KB swings with Russian KB swings
scale load on KB swings
scale weight of ball
scale doubles with 150 singles
2013 08 03
Well, that was interesting…
Time: 33:52 (singles)
see you all at 600AM tomorrow…
27:09RX. I do not like Burpees
Or 29:09RX. So tired couldn’t be sure