Perform 2 rounds for time of:
Then do 6 sets of the following, rest 30 seconds between sets:
Then do 3 rounds for time
Results: For the metcon finished in 5:40.
Every minute on the minute for 15 minutes do:
Then every minute on the minute for 8 minutes do:
Results: Nice lite start after 2 weeks off to move.
Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout. Sam was a member of this Crossfit for a while while at Bowdoin…
Not for time do 3 rounds of Bench Press with the following rep scheme:
Then for time do:
Results: This is a great holiday upper body workout. Need to come up with the equivalent lower body workout. Max effort bench ended up with 3 reps at 180lbs/80kg. Metcon in 20:22.
This was the WOD from last Wednesday. For time do:
Results: 30:25. Was a really hot and humid day, heat index was around 106° F, 41° C!!
Work on Muscle Up Progressions. Do 5 rounds of each
Then do a repeat of the Jan 29, 2015 workout. For time complete the following while EMOM doing 3 Burpees:
Results: Learned that my ring kipps were too weak so really tried to get a good swing going. Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition. For the AMRAP, completed in 10 minutes exactly.