4 rounds for time of:
Row 15 Cals
12 Dynamic Push Ups
9 Strict Chin Ups
6 Strict Handstand Push Ups
3 Muscle Ups
Strength: Bench Press 4 x 3
Compare SWOD and add loads to HERE
“Mayhem In The Mountains” Garage Games Series Coming Quick
What Does It Mean To Rx A WOD-CrossFit Southie
Strength Training As A Family Affair
Schedule Change Effective Wednesday 8.1.12:
The Monday-Wednesday-Friday 9:00am class will now be at 8:00am.
We have 1 more week of CrossFit Kids/Big Dogs left in this session. Due to school beginning and teacher work days, class times will change to:
CrossFit Kids-Thursday 3:30-4:30
Big Dogs/Teens-Friday 3:15-4:15
Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.~Ephesians 4.2-3
15:41 (300 bench)
17:39 12pu 12dip
BP 255×4
BP:105/105/110/110
WOD ~ 19:25 (red banded CU, blue banded dips and subbed Deloads rds 3-4 for dynamic PU)
BP 95×4
WOD 22:04
BP 105/105/110/110
WOD 37:00 rx’d (muscle ups went 1, 1, 3, and 3)
BP 275/295 fail/285 x 2
WOD 18:58 (subbed chin ups and dips for muscle ups)
BP @ 135/140/145×2
WOD 19:50(red band dips/chinups, hspu w/ab mat+15lb Plate)
BP 225/225/230/235
WOD 21:35 (sub muscle ups)
BP 105/105/110/110
19:21 (subbed muscle ups, red band)
205×4
WOD- 20:41
BP 115/120/125/130
Wod 28:????? After awhile all the blood went to my shoulders and they went numb. Therefore, the blood left my brain and I can’t remember my time.
Subbed for muscles ups, tried, but couldn’t get them.
20:31
BP 255 x 4
15:39
BP 235×4
BP 185/195/205/195
WOD 21:23 (12 CU 12 Dips for MU, 45lb DBs)
20:06(blue/red chin ups, blue dips, 25lb hspu, deload)
95/105/105/105
16;58 with red band dips
16:21
275×2/280×2