This blog was created to support some girls that went to college together and now all do crossfit in their respective cities. Blog has changed a bit over the past year as we have made some incredible friends from the crossfit community and want this blog to be another avenue for support! Enjoy
A. Deadlift, build to 90% of your 1 RM 295# B. 5 sets ALL OUT pace: 5 touch n go DL @ 60% 1RM AMRAP Push-up Burpes in 20 sec Row Sprint 20 sec Rest 6 min PUB / Row 9 /110m(1:30.2/avg) 10/110m(1:30.3/avg) 10/110m(1:30.5/avg) 10/110m(1:30.2/avg) 10/111m(1:29.9/avg) - damper 9.5 C. Unanchored Sit-ups, 30 sec on/30 sec off x 5 17/17/15/14/14
had damper set at 7.5 until the 5th set. Could not get over 110m with damper at 7.5. you know your abs are weak when. :)
Nov 2, 2011
ReplyDeleteA. Deadlift, build to 90% of your 1 RM
295#
B. 5 sets ALL OUT pace:
5 touch n go DL @ 60% 1RM
AMRAP Push-up Burpes in 20 sec
Row Sprint 20 sec
Rest 6 min
PUB / Row
9 /110m(1:30.2/avg)
10/110m(1:30.3/avg)
10/110m(1:30.5/avg)
10/110m(1:30.2/avg)
10/111m(1:29.9/avg) - damper 9.5
C. Unanchored Sit-ups, 30 sec on/30 sec off x 5
17/17/15/14/14
had damper set at 7.5 until the 5th set. Could not get over 110m with damper at 7.5.
you know your abs are weak when. :)
out
Finely worked. Wanted to say great job on the WOD's ladies. And i really enjoy the Deep Thought signs. Especially the Excerise the Heart one.
ReplyDeleteKeep up the great work!!!
out