W.O.D. 2.18.09
200M Row
5 Burpees
10 Ring Dips
20 Pull-Ups
30 Box Jumps (21"/25")
40 Push Ups
50 Air Squats
40 Sit-Ups
30 Push Press (55/75)
20 KB Swings (35/55)
10 Med Ball Cleans (14/20)
5 Burpees
Video:
Quote:
"For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible."
-Coach Greg Glassman, Founder of CrossFit
Note:
...our friends at Central Bucks CrossFit had this quote from Coach posted yesterday and I couldn't resist sharing it because its so true! Click here to check out a new local affiliate and CrossFit friend.
Results:
Jen 20:10
Jeff 19:10
Laura 16:33
Tim P. 13:40
Jason 21:22
Sam 15:16
2 comments:
Jen,
Nice form on the kipping pull ups!!
Did what I could with what I had at home. I still don't have rings or pull up bar, and I still can't do the burpees or box jumps due to injury.
So, I Sub'd the following:
500 M row to start and finish
10 X 2 Chair Dips
20 lat pull downs @ 200 lbs (bw+10)
50 Squats (20 with 35 lb KB)
30L/30R 35 lb KB Push Press
Everything else as RX'd
Time 28:15
It was at least metabolically equivalent if not functionally equivalent. Excellent full body metcon.
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