Wednesday, February 23, 2011

Feb 23, 2011 WOD

Warm-up:
  • hip crossover, start with feet down, progress to elevated and then piked 20 reps total
  • active sumo squat 8 reps
  • walking knee hug 100 ft
  • walking leg cradle 100 ft
  • walking quad stretch 100 ft
  • power skip 200 ft

Strength:

5 x 5 heavy pullups

Met-con:
Four rounds:

25 kb swings 53/35#
5 hanging pikes (toes to bar)
run 400m
If you didn't post your own time, shame on you.

Nelva  at 5am on Today's WOD

Tim G....5am is a great time to CrossFit!

Posted by at

7 comments:

  1. WOD was AWESOME this mornin'. Watch out for those 400s, they are brutal.

    13:15 with 35# kettleball

    goal: 45 or 50# kettlebell next time at under 12 minutes

    Press On

    ReplyDelete

  2. Nice work Tim. You are gonna get a lot faster and stronger in the weeks to come. Be ready.

    35# KB, 13:05.

    Scaling back for now, re-habbing injuries.

    ReplyDelete

  3. Everybody went all out on this one. Great stuff!

    35# KB
    13:12

    ReplyDelete
  4. Mariannella CarlisleFebruary 23, 2011 at 10:51 PM

    Thanks Tim for another great workout!
    30#KB
    14:30

    ReplyDelete

  5. 35#KB
    14:03. Tim you should add a minute to his time because I am posting it for him.

    ReplyDelete

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