CrossFit WOD @ Ironworks 2-16-08
CrossFit WOD @ Ironworks 2-16-08
For time:
25 Walking lunge steps
20 Pull-ups
50 Rail jumps, 20 inch rail
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood/70 Pound dumbell Swing
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells/1 pood Kettlebell
25 Back extensions/50 supermans
30 Wall ball shots, 20 pound ball
6 Rope climb ascents, 10 foot each (top of boulder wall)
or
6 VO boulder problems
or
3 V1 boulder problems
You must redpoint and downclimb all boulder problems.
you may not do the same boulder problem twice in a row.
You may mix and match: example; 2 rope climb, 2 (different) VOs 1 V1
Finally: Make it back to white board and write down your time!
Post time to comments.
6 Comments
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32:45 RX
39:27 Rx with some pretty lame ring dips. They're getting better though...
Fantastic job today folks! I really enjoy seeing people work hard, improve and have fun! Kudos to Elaine for the double-under breakthrough today and to Erika for giving it everything she had, and I do mean EVERYTHING! Nice.
That was a tough and long workout today, but still fun. I had a hard time turning the steering wheel the rest of the day, but maybe that was because of Friday's workout.
Instead of 50 Supermans, I did 50 Dying Fish Flops...ask Ev. And maybe next time I can do the double-unders during the actual WOD.
My time for this one was 20:49.
My only deviation from RX was I used a 16 lb ball for the first half of the wall balls, not realizing there were 20 lb balls upstairs. And my dumbell squat snatches were probably sloppy.
20:49 Allen? That is sick. I guess I am going to have to up the intensity with you around...