Thursday 1/16/2014 CrossFit Workout of the day
Warm up
3 sets of
30 secs
High knees
Butt kickers
Inch worms
Iron cross
Modified Groiners
Strength/Skill
For quality
12-9-6
Strict Ring dips
Strict pull ups
Training (Met-Con)
“DEAD CINDY”
20 Min AMRAP
5 Deadlifts (205/135)
10 Push ups
15 Air Squats
3 Burpees EMOTM
Scale weight on DL
2014 01 16
Normally on my birthday I feel like puking for obvious reasons, now it’s because of Cindy or her evil friend.
12roundsRX
Oh Cindy. So simple yet so hard.
11 Rounds RX.
I’ve said it before, I’ll say it again. In 2 years of Crossfit, burpees are the only movement that hasn’t gotten any easier.
You Sneaky BASTARD!!!! Happy Birthday Max!!!!!!!!!!!!!!!!!!!!
Dead Cindy – 12 Rounds RX
CINDY CINDY CINDY
9 rounds, wanted to puke like Max. Haven’t felt the same since pre-6 AM.
Thanks Blair for the butt whoopin.
9RDS +5 DL’s. PU’s were hard after the Ring Row in the skill session. By the 5th or 6th Round I was close to failure on my 6th Rep.
Oh yea. Happy Birthday Max!
This was god awful! Pull ups and ring dips followed by a WOD full of push ups? For twenty minutes? With the word “Burpee” ringing in my ear EMOM? I felt my (old) age today. 8 rounds + 25. Pass the Tylenol, please. You inpire me, Max. And I will not soon forget you, Ilana.
Those burpees were evil James!!! 9 + 13 Rx. It was fun chasing Gabe and knowing I’d never catch him. Push-up machine!!
Great goodbye WOD for Ilana! And a very happy birthday, Max!