NEWS
- Internal Halloween Team Competition and Social Announced! Details in our newsletter, but the save the date: SATURDAY, OCT 28 from 8:00-11:00am, and catered social for all participants to follow. No cost to members to enter and eat! Sign up at front desk.
WOD
“More Than You Know”
25-20-15-10-5 Good Mornings (45/35)
5-4-3-2-1 Rope Climbs
Then
3 Rounds:
1 Minute L-Sit
20/15 Calorie Row
Post Times to Comments.
ENDURANCE
45 Minutes
2 minute moderate
1 minute easy
9:28 legs
L-sits on pipes
8:07. RRs.
N sits on paraleytes
9:29 Legs
N sit boxes
9:50, legs
N sits paraleytes-4 rounds, boxes -1 round
7:10 ring rows for climbs
11:29 w/feet and a bunch incomplete
8:39 / N-Sits
7:51
L sits for 10 sec rest 10 for 1 min on pvc 5s at end of rd 3
Rows 1:07×2, 1:05 20 cal
El Guapo
7:08
11:55 – hard not to notice that I was behind everyone at the 8:30 class by minutes and I let it get in my head…great job by all flying thru and will consider myself grateful that I can climb a rope at all!!
Hard not to notice how hard you were working. That’s a win every time! El Guapo salute for you, Lourdes
4:39 Rx
9:00 legs
L-sits on pipes
At College Hill CF in Greensboro NC
Strength — work up to heavy 1-rep C&J (squat cleans). 135#.
WOD — 5 rounds of 200m run / 10 thrusters. 14:15 @ 75#. Slooow thrusters — sucking wind and dying in the humidity.
9:01 legs
N sits: 1 RD pipes 2 RDs bench
Note to self: keep hands close and don’t reach too high
8:49 – 35#, ring rows
N sits on boxes
6:11 Rx
n sits on pipes. 20 of those seconds were with 1 leg outstretched. Wow that tough.
8:13 – legs.
N sits on pipes.
10:33 w/legs, n sits rings
7:57 rope climbs w/legs
N sits on rings
College hill Crossfit in Greensboro, NC
100# clean and jerk
5 rounds 200 meter run, 10 thrusters @ 65# 11:42
10:03 (or :09 I forget), rope climbs with legs
alternated between hands on boxes (tried for 20 seconds at a time) and parallettes (5-10 seconds at a time) N-sits