Wednesday 6.29.11


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 4.2.11 

Power: Prowler sled 5 x 50 yards

“If Only” -CrossFit Lisbeth

“Wants and Needs” -CrossFit Lisbeth

Schedule for the week of July 4th:

Closed July 4th
Tuesday-Friday 9:00am CrossFit WOD/6:00pm CrossFit WOD
Saturday: 9:00am Open Gym
There will be no 6am classes or CrossFit Kids classes this week.

When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it – but all that had gone before.” ~Jacob Riis

Categories: WOD

22 Replies to “Wednesday 6.29.11”

  1. Aloha from Hawaii. I see the WOD’s have been intense since I have left. I will probably die when I get back. Have been doing WOD’s in motel room and walking ALOT. One day did a 5.4 mile hike to the western most point of the island. Today, I climbed Koko Crater which is 1069 steps straight up. It goes from sea level to over 1200 feet. I miss everyone and can’t wait to get back to the workouts. See you soon.

  2. bench press/90lbs and pullups 1. 15/20 2. 15/20 3. 11/22 4. 8/13 5. 8/13
    then 4 rounds of sled pushy things with 20 lbs on each
    Jennifer – I heard the day you get back we are doing 100 burpees just for you!!! Miss you and very jealous that you are walking 1069 steps in such a beautiful place!

  3. Bench press (75lbs): 13/17/13/12/10
    Pullups (blue band): 10/11/10/10/10
    Total: 116
    4 rounds with 20 lbs on prowler

  4. Bench Press @ 100lbs/ Banded Pull Ups – 21/20, 19/21, 15/20, 15/22, 10/22
    Total= 185

    2 x Prowler with 20lbs

  5. WOD at Crossfit Oahu.
    Row 800m
    1 rope climb (sub rope pull up X 3)
    15 deload push ups
    15 med ball clean
    15 wall balls
    15 KB swings
    2 rope climb (sub rope pull up X 6)
    10 deload push ups
    10 med ball clean
    10 wall balls
    10 KB swings
    3 rope climbs (sub rope pull up X 9)
    5 deload push ups
    5 med ball clean
    5 wall balls
    5 KB swings
    Row 800m
    Time: 21:07

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