Aerobic, Nutritional, Tenacious and Simple



Wednesday, October 19, 2011

Thursday October 20

Warm up


Deadlifts
1-1-1-1

WOD
15 min Amrap
10 goblet squats
10 Med ball situps
10 push ups

Bonus
Remember you can still bring a friend this week. 
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6 comments:

  1. ErnieOctober 20, 2011 at 9:41 AM

    155, 175, 185, 185

    9 rounds + 10 extra goblet squats (14# ball, 26# kettle bell)

    ReplyDelete
  2. hlwOctober 20, 2011 at 12:03 PM

    9 Rounds!! Crazy Ernie!

    45, 115, 145, 165, 170, 175 (PR)
    7 rounds (I think) with 10 extra squats, 10 sit ups, and 4 push ups. 14# ball, 26# kb. Bonus round, arms still shaking.

    I have mixed feelings about documenting my first real kipping pull-up. I don't want to do them in workouts. I really love that blue band.

    Thanks 9:30 class for helping me have a great workout!

    ReplyDelete
  3. ErnieOctober 20, 2011 at 12:51 PM

    Congratulations on getting your pullup. You didn't mention whether you were using the GHD machine for your med ball sit ups.

    ReplyDelete
  4. hlwOctober 20, 2011 at 2:15 PM

    GHD medicine ball sit ups. Ha ha ha ha. No way. I could barely do them on the floor today.

    ReplyDelete
  5. Crossfit A.N.T.SOctober 20, 2011 at 5:55 PM

    Friday night and Saturday morning classes are cancelled. If you need a workout for Saturday try to run a 5k. Great classes today and welcome kelly you did great.

    ReplyDelete
  6. cKOctober 20, 2011 at 6:26 PM

    Finally made it back to the gym! I PR'd today at 405# deadlift, got 7 rnds +27 reps, and ran to state street and back in 3:51...feels great to workout again!!!

    ReplyDelete

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