“Helen”
3 rounds for time of:
400 M Run
21 KB Swings (53/35)
12 Pull Ups
Compare to 1.8.13
Strength: Push Press 5-5-5-5-5
Skill: Jerk Balance 5 x 2
Lindsay Bourdon Does 13.5-Video
Calories Or Burpees-CrossFit West
There will be no 5:45am class, CrossFit Kids, or Big Dogs this week. We will resume regular schedule next week.
“The first and best victory is to conquer self.”~Plato
Wod : 4:34 5 rounds for time 5 power cleans (105) 100m run
14:39
PP 225/235/245/255/265
13:00….(1:40 faster)
PP 55/65/75/75/85
Jerk balance 55/65
PP 105
13:41 (1:06 better than last time)
PP- 95/115×4
SJ- 95
WOD- 14:26 (17 seconds faster and no band on pull ups/green band last time)
75/95/115/125/125
15:56 35lb/2 green bands
WOD 9:17
PP: 95/115/135/155/165
WOD: 14:06, 35lb KB, no-band PU round 1 and green band PU rounds 2&3
10:44
PP 135/155×3/165
10:50 (30 sec faster & rx’d)
http://www.crossfitoceanislebeach.com/index.php/category/crossfit-blog/
OIB CF WOD
5 rounds for time:
5 PC
100 m run
Time 6:30 PC 95lbs
PP: 65/75/80/85/90
11:54 (26lb KB/real PU)
8:51
13:18 no band!!!
PP 55/55/60/70/75
14:03
No band, 28 sec faster RX. happy happy happy!
PP 135/155/175/195/195
12:03
Crossfit Pisgah
PC 105
DL 170
BP 95
BS 115
Total 485
Thanks to Ben, Mark and all CFP folks for a
nice welcome:)
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