Monday 3/15/2010
Don’t forget about our new 5:30 and 6:30 am classes along with the 12:00-1:30 pm Open Gym today.
Our next fundamentals class starts tonight at 6:30 pm.
Additional Warmup: 2 min of double unders, 20x squats, 15x broad jumps, practice handstand holds
Workout of the Day:
60x Thrusters (115#/80#)
Penalty: With each minute that passes, stop your thrusters and complete 4x lateral burpees
(lateral jump instead of vertical jump)
Rest as long as you need to then perform:
Pull-up pyramid: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
(strict for men/kipping for women)
Post times and pull-ups completed to comments.
17 Comments to Monday 3/15/2010
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Mike S 40/200
I love seeing the sunshine coming in the open doors in all these pictures. Can’t wait to see it myself.
Worked out at CrossFit Avalanche in North Lake Tahoe yesterday. As always, met some great people and had a great workout. We did a team workout with 5 stations. Everyone did each station for 4 minutes, with one minute rest in between stations.
- Ring rows, Sledgehammer slams (20#), Burpees, Row, and Sit-ups.
I haven’t found anything to workout with yet over here so I guess should start with air squats and burpees.
Beth 35/122
11:35 70#
pullups were unbroken till I got to 9 on the way up, then mostly broken up the rest of the way. Holy tight forearms and blisters on my hands Batman! That was a rough Monday morning workout.
Amber
70#… 10:49… thought I might die.
Carli 27/105
55# 9:40 unbroken pullups with a lot of rest time between sets. Good job morning crew!
Carol 61/130
40# 15:57, about 60 burpees…that was fun!
100 pull ups with blue band…lots of rest in between.
Love to watch Carli and Beth do their pull ups!!
Amber….YOU did look like you were going to die!
Heather, Looking good on those pull ups!!
Chad, we will miss you while your gone!
Thanks Sara and Chad for great WOD!
Mike, we miss you, can’t wait for you to come back!
Heather 34/121
14:41 using 50#… Thanks Trey for coming in so I didn’t have to do that alone…don’t know if I would have made it.
working on pullups in a row so only got to 5 but plan on practicing more to get them in a row instead of hanging on the bar to do the next one.
Great job everyone!!!
Carol, we need to seriously take a pic of you from the back on your pullups….you’ve got the guns lady love!!!!
12:36 rxd
then up to 6 on the pyramid (3-4 min rest sfter the wod)
David 29/190
Last experience with thrusters was the 100 reps of 95#. I dropped weight at 40 reps, then pukie and I convened at about 60… so I played it safer with 95# and poor form. 6:56. Mistakingly did 5 burpees vise 4. Next time I’ll step up to the plate and do it right. Pull-ups unbroken. That post was for you, Carol. Y’all have fun Va Beach.
David, love it! You are raising the bar for the other guys!
Lee 36/175
6:52 Rxd Tough one!
Brian 26/155
9:58 rx’d
10:46 75#
Good WOD. Lateral burpee’s – who’d a thought !
Sara, thanks for the awesome programing.
Off to Buffalo NY, see you guys next week.
Kristin 30/145
13:40 Rx’d
Holy sh*t. I think that makes my Top 5 hardest CF workouts list.
Julie
14:44 50#. That was soooo hard for me! Good to see everyone though
11:03 Rx – Brutal
8:52 rx’d, though a little sloppy
Pull-up Pyramid up to 10 and back, had to kip on 26 reps
Welcome back Julie!
Lee, wow… you crushed that. You’re hard work is paying off. I’m sure you will kick ass at the sectionals in 2 weeks! Maybe we all need to get on your oatmeal and pro powder diet!