Wednesday 4/30/2014 CrossFit Workout of the day
Warm up
In 7 Mins
7 Pass Thru’s
7 Disloacates
7 Air Squats
7 planks ups
14 Ring Rows
Strength/ Skill
Strict press
Take 15 Mins to find 1 RM
3-2-1-1-1
Training
“Jamie’s Margarita”
For time
5 Rounds of “CINDY”
30 Push Presses (95/65)
5 Rounds of “CINDY”
“CINDY”
5 Pull ups
10 Push ups
15 Air squats
Scale options
Only 1 red band allowed ( notice the trend)
Sub with ten ring rows
Scale # of rounds
Scale weight on PP
Post all results and comments to blog
Happy 30th Jamie “GunShow” Held and a very sad farewell Margaret who is moving back home to Tampa. Thank you for allowing us into your life and know that you will always have a home at EVF.
Now have some fun with this!
Partial Name credit for WOD Ms Cynthia 🙂
2014 04 29
Jamie, why do you have to turn 30?
Margaret, why do you have to leave?
Thanks to you gals, we all are going to die. Cindy has risen….times two. 🙂
Happy birthday, Jams! Margaret, we will surely miss you!
Strict press @ 105# (tied PR)
16:20 @ 85# – good WOD. Abs sore from Tues 360
Happy birthday Jamie. Impressive start to your b-day. Enjoy.
Happy Birthday and Best Wishes on the move 🙂
12:25 – Rx
What a day, what a day what a day. Happy Birthday, Jamie! And Best of luck with the move, Margaret!
Strict Press: @ 85… PR!
WOD: time was 13.29 @ RX… finally got my kipping pull ups today! Psyched.
What a workout wednesday this was!!!!
strength @ 65#… ill get that 70# soon!!!! metcon 18:02 @ 60#
Happiest birthday to our margarita gal Jamie, and best luck to Margaret, we’ll miss you!
Strict press @135#
WOD Rx – not sure about the time as I was too distracted by Ulf just hanging out waiting for the rest of us to finish.
Happy birthday Jamie. We’ll miss you Margaret. Best of luck down in Florida.
Thanks to 5:30 for letting me WOD with you. I don’t know how you all do it so early. You must be on crack.
Strength #65 WOD: 16:30 scaled Pull ups (blue band….thanks James) and #55 on push press. Happy Birthday Jamie!
Strict Press @125# … consecutive PR!
WOD 12:21 (was definitely 21 seconds past the minute… guessing @ 12 based on Ulf and Mel who both crushed it) RX
Spicy.
Happy Birthday J!