Friday 2010 10 08
Skill/Strength
Thrusters 1 - 1 - 1 - 1 - 1 - 1 - 1 (attempt to add weight every rep)
WOD
3 rounds for time of:
15 Burps
15 Medicine Ball Sit-up 20/14 lbs
100 m Run
*Burps are almost like a Burpee, however the athlete willl not bring chest to ground, they will only jump their feet back and stop at the Top posistion of the push up, then return to the standing position, jump and clap above head.
Post total time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/96658-burpsters-medicine-ball-sit-up-throws-runs/workout_sessions/new
15 Burps
15 Medicine Ball Sit-up 20/14 lbs
100 m Run
*Burps are almost like a Burpee, however the athlete willl not bring chest to ground, they will only jump their feet back and stop at the Top posistion of the push up, then return to the standing position, jump and clap above head.
Post total time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/96658-burpsters-medicine-ball-sit-up-throws-runs/workout_sessions/new
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CFE
9 min x 2 rds: 5 min rest
S&C
20 Pull ups
20 Deadlifts (155/115)
20 Push ups
3 rds
TOMORROW COACH MIGUEL WILL COMPETE IN THE OKTOBERFEST OBLITERATION CROSSFIT COMPETITION, IN HOUSTON, AT CROSSFIT CHAMPIONS. HE WILL NOT ONLY REPRESENT RCF BUT SOUTH TEXAS. LET'S WISH HIM GOOD LUCK AND LET'S DO THIS!!
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