5 rounds for time of:
400 M Run
5 Power Clean and Jerks (145/100)
10 Pull Ups
20 Push Ups
30 Air Squats
5 Power Clean and Jerks (145/100)
Rx’d + (185/125)
1) 3 x 15 GHD Sit Ups
The GHD Sit Up With Chris Spealler-Video
Congratulations to Cindy Bradshaw on completing her first Half Marathon this weekend in Myrtle Beach in 1:58!!! She finished 658th out of 3200 participants!!
Let your speech be always with grace, seasoned with salt, that ye may know how ye ought to answer every man.~Colossians 4:6
Way to Go Cindy!!!
Great job Cindy!
Thanks so much. I have to mention also out of 196 women between the ages of 45-49 I came in at number 19. Not too bad for my first half! I certainly think Crossfit has made the difference for me. Thank you Eric and Allison for all you do. You’re much appreciated!
40:41 @ 145lb ashamed to post that one
Good job Cindy!
35:53 (185 at MMS 400 from MMS to track)
Modified: completed 3 rounds @ 55lbs 20:05
36:48 (85)
33:24 (75)
27:35 (100 lbs)
38:48 (65lbs)
40:17 (95)
40:28 40lbs (banded pull ups)…last 2 rounds ran the 200. All I had in the old tank!
36:03 (55)
44:20 @ 105 and banded pull-ups
Full 5 rounds / this was a tough one for Monday!!
34:13 rx’d
30:09 @145. Very tough, but worth it.
42:19 (75lbs)
28:14 @105
31:24
39:53 @125lbs.
46:10 @115 (PC/Bar Rows/AB Mats)
40:45 @ 145 (don’t lay out for 10 days and eat Mexican every day!)
38:30 (155)
23:54 (brutal)
43:38 55lbs 5 rounds (sub 400m row, ring row)
42:24 (80 lbs) blue band pull ups
38:43(85)
36:58 @ 75lbs
33:15 @ 155
37:14 (100 lb)
27:40 @ 125
34:54 @ 80 (blue band PU)
28:01 – 105 (modified did 7 cleans instead of overhead)
38:19 (100) no GO button
28:10
Was actually a fun wod in a miserable pukie kinda way!
29:30(125)
27:49 @185
42:35 (55) green band pull-ups
31:23 @ 45 green band pull-ups 4 rounds instead of 5. Needed to go knee or us a different band on the pull-ups.