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| do something cool in your crossfit gear over the break and send it to us! |
start a clock and perform:
3 min max reps of squats
3 min max reps of burpees
3 min max reps of sit-ups
3 min max reps of push-ups
cool down:
spend a total of 3 minutes in a handstand
* notice there is no rest between exercises during the max effort intervals
Does anyone else feel like doing 10 seconds if squats may be impossible today? I'm gonna try it, but Tuesday and Wednesday did a number on my hammies!
ReplyDeleteI got my cousin to do this with me, so I'll list my reps then his.
ReplyDeleteSquats: 113 & 100
Burpees: 56 & 26
Sit-ups: 65 & 47
Pushups: 56 & 35
Not going to lie, I probably messed up counting. Burpees post squats felt horribly awesome.
kercho- i thought this blog was open to everyone but it looks like its really just a way for me, you and bing to communicate with each other, haha
ReplyDeleteeveryone else- if you look at today's workout and think oh thats not too bad i challenge you to this:
go to a track, do the circuit, then a 400m run, then 3 rounds of 20 squats and 10 push-ups to warm-up.
your workout is this: run 300m, then do 100m of walking lunges, continue pattern until you have completed 4 laps. i would say do it for time but for me it turned into completion. my time was 13:14. it was brutal but fun and quite the mental challenge.
any takers?
Sorry Daren - I think I'll pass on your substitute wod.
ReplyDeleteWOD #1 for me was 1 mile run, 2X5 min interval runs with 2 min rest, 5X1 min row with 30 sec rest, 50 sit ups. (That's right - I chose rowing over running today!)
I'll do the posted wod this afternoon, but I really just wanted to post so you, Kercho, and Bing don't get lonely!
I will definitely not be doing the lunge workout, seriously I'm walking funny today!
ReplyDeleteSquats: 111
ReplyDeleteBurpees: 30-ish - I lost count at 30, so maybe 32?
Sit-ups: 80
Pushups: 59
Post wod word of the day: shaky
Do burpees ever get easier?
Now off to my office Christmas party - I think I deserve a beer!
haha I feel ya, Daren. I may try out the lunges Sunday, when all the slackers take their "off day"...whatever that means haha. Kidding, kidding, don't hate me. I will try it though, and I'm timing it. Time is a great motivator, it slows for no one.
ReplyDeleteAmie, George and Anthony:
ReplyDeleteRun from home to box- 2.7 miles
Did WOD but changed squats to pull ups
Ran back home
Thankfully Charlie was working so we did strict pull ups with a band and had a refreshing bottle of water :)
Decided to do "Linda" at the box (aka "3 bars of death). Thought I was going to be alone but George got there just in time to cheer me on.
ReplyDeleteLinda - I did a little lighter weight than Rx'd
10,9,8,7,6,5,4,3,2,1
Deadlifts -245#
Bench Press -185#
Power clean -135#
19:40.....thanks to coach George :-)