Monday, 08 October 2018

Happy Columbus Day!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

50 second Low Plank

Rest 1 minute

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Comments

  1. schumer says:

    2100m row w/Rhonda and Madeline
    8:17

    CWOD:
    18:00 cap
    through 7 st on third rd
    rbmu

  2. megancyork says:

    Visit CrossFit Spokane Valley for a noon class.
    EMOM
    Min 1 – 1 power clean
    Min 2 – 2 burpees
    … So on and so forth.
    Got to minute 11. 85 lbs power cleans got heavy.
    It was so fun!!!

  3. Shadowed T, row was 8:20.
    CWOD: 18:27, banded MUs. Significantly better than last time.
    Went 15/20/25 (30 on last squts) on KB work because I doubted my shoulder. Thank I could do more next time.

  4. White Ape says:

    “Columbus” team row:
    “Dr. Dennis Ape-Zilla”
    7:42.6

    CWOD:
    16:24 mod
    Did 30 second HS hold for touches
    Did 10 ring rows for MU’s

    Left Shoulder is still on the mend. 🙁

    Stability:
    Did FSQ with: 53, 62, 72
    Did right arm waiter walk with the same weights
    Did left arm with 35# all three rounds

    Tiring work!

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