3 rounds for time of:
400 M Run
Rest 90 seconds
1) Deadlift (3 rep max…must reset after every rep)
2) Teams of 3 complete:
550 M (1 lap around complex) Zercher Walk
Only one team member may carry at a time. Team members must rotate in order at every break. Team members may assist each other to seat bar for carrying team member.
Please Watch-“I Need to Finish This” (wmv) (mov)
Non-CrossFit Shirts-CrossFit Lisbeth
Salt: What Is It Good For?-Mark’s Daily Apple
“Just because something didn’t work out according to the way you planned it doesn’t mean it didn’t work out for the best. Blessings are often disguised as pain first.”
6:45 (counting rest)
DL 405×3
Zercher walk 225lbs
DL 185×3
1:42/1:45/1:43
Zercher walk w/ Alli ~ 105 lbs.
465 DL
Zercher 225
1:46/1:45/1:50
DL 185 (PR)
Zercher 105 with Mel
DL @ 275lbs
Zercher @ 175lbs
DL: 275
WOD: 1:20/1:22/1:24 Total=7:06
Zercher Walk: 135/135/135/155/155/175/185/195/195/205 (Down and back inside).
DL 365
1:50, 2:00, 2:04
Zercher walk 185
DL 205
400’s: 1:24/1:24/1:27
Zercher walk 135
DL 385
1:19/1:22/1:24
Zercher walk inside:
135/135/155/175/195/225/245/245
SWOD – DL 335 x 3 (PR) (365 x 1 – PR)
WOD – 2:40/2:53/2:56
Zercher walk inside:
135/135/135/155/155/175/185/195/195/195 fail
DL 275
AND sub 500m row 1:39/1:42/1:46
Zercher inside 135 – 195
DL 405
1:24/1:24/1:27
185 Zerker around building with Jesse B
DL 170 x 3 (PR)
2:04/2:13/2:62 total with rest 8:59
Zercher walk 105 with Brandy
Erik amazing video of ” I need to finish this” thank you for sharing. When you have a child that you have had to make those decisions as a parent you hope you never do…..you look at their life and see what amazing little people God has put in our lives. Thank you for Crossfit kids, although Emma does not like dodge ball she loves Crossfit….it makes her strong she says.
DL 500
WOD: 1:55, 2:01, 2:05
1:25, 1:24, 1:24
DL- 160lbs
WOD: 2:42/2:45/2:49
Zercher Walk- 95lbs
DL: 145 x 3
WOD: 1:34, 1:42, 1:50
Zercher Walk: 85 lbs, 105 lbs
DL 435 x 3
WOD 7:08
ZW 135/185 for 4 round then 195/195/205/215/125
DL: 225×3
WOD: 1:45, 1:55, 2:05
Zercher Walk: 135×3, 155×2, 175, 185, 195×2, 205×1 (inside)
DL 175
Wod: 1:37/1:40/1:45
Zercher Walk 95lbs
correction on DL: 245×3
DL 315×3, 365×1 PR
1:20/1:24/1:24
Z Walk: 135/135/135/155/155/175/185/195/195/205
DL 365
1:22/1:26/1:31
ZW 135/135/155/175/195/225/245/245
DL 305
2:10/2:10/2:10
Zercher 135- 205
DL 365
1:34/1:31/1:32
DL:145
Zercher Walk: 85# 30:55
400m: 1:29/1:36/1:42