Thursday 1/23/2014 CrossFit Workout of the day
Warm up
3 rounds of CINDY
5 strict pull ups
10 Push ups
15 Air squats
Strength/Skill
Kipping practice
Warm up TTB
Training (Met-con)
“Beach season”
1 K Row
20 TTB
800 Meter row
40 Ab Mat Sit ups
600 Meter row
20 TTB
400 Meter row
40 Ab-Mat Sit ups
200 Meter row
20 TTB
Scale options:
Scale distance on row
Scale # of reps
Scale TTB with knees to elbows
2014 01 22
Yeah buddy! I’m excited just thinking about 5 am #abbies
Awesome WOD name.
“If you want hot abs, you gotta make ’em sizzle” – Coach Q, circa April 2013
You have got to be kidding me.
That was fun!!!
22:52 K2E
1st 1000M was on the skier, the rest on the rower.
Honestly… I’m nervous to laugh tomorrow. #abs
Great WOD – 5 AM kicked some butt!
Great WOD Coach!!!
Haha Jeff its one of the best quotes of all time!!
Having trouble remembering right now but wanna say either 18:40 or 19:40
24:20
Yes!! I love when my abs are so sore it hurts to laugh! Looking forward to 8:30 WOD 🙂
22:59….. Tummy feelin TIGHT today. If we do this WOD a few more times b4 summer, we’ll be cleaning laundry on our stomachs…. #washboard!!!
18:43, one of my favorite WODs yet! I will be sore tomorrow. Yes.
Man v Bar;
Bar 1 – Man 0;
22:52; awesome wod; nice big 5 AM crew shining up their washboards;
Perfect WOD before a bachelor party at a lake house in the middle of a polar vortex in a house full of 18 guys and a hot tub…22ish RX and some new calluses 🙂
Modified the WOD for a packed 7:30p class. Partnered up and did max burpees while partner rowed.
230 burpees w/Amy who is a burpee BEAST! Slightly messed up the row scheme but we beat Gabe & Mike on max burpees so I’m happy.