WOD Tuesday Dec.17/08

WOD

MAX ROUNDS IN 20 MIN

15 STEPS WALKING LUNGE
15 FT BROAD JUMP
15 SWINGS

ALL EXERCISES DONE HOLDING A DB (55#/30#)

DB CAN ONLY BE SET DOWN BETWEEN ROUNDS OR A 10 BURPEE PENALTY MUST BE COMPLETED BEFORE CONTINUING.


13 comments:

Andrew said...

Thanks to the snow today we ended up with a GREAT workout! It was supposed to be a run but thankfully the weather cooperated and we didn't have to! haha

Sandra - 7 rounds + 14 lunge (30#)
Sherri - 11 rounds +15 lunge (30#)
Dawson - 10 rounds +14 lunge (55#)
Andrew - 12 Rounds (55#)
Jess - 6 rounds + 246M (sub rowing)
Pete - 7 rounds + 11 lunge (55#)
Denis - 11 rounds + lunge+jump+6 swings (#30)
Brandon - 9 rounds + lunge (30#)

Evening times still to come! Great job everyone

Pete said...

After completing this WOD, I now sit back and wonder how great it would have been if it hadn't snowed and we were able to run outside??
Lesson Learned:

Never Underestimate!!

Sherri said...

Hmmm--today? I learned I can hop like a frog BETTER than I can walk--?? LMFAO..who knew I had that skill? Maybe I can transfer it to real estate some how?! WAS A BLAST! Butt hurts like hell...

WELCOME to my friend PEGGY! She has had her 'initiation' and has agreed to return tomorrow--yay!!

Andrew said...

Does that mean we are running tomorrow?!
Throw some warm clothes in your car just incase!

Alison said...

Not sure how I feel about the trend of penalties - it was an incentive not to put the weight down though

Andrew said...

Trend? isn't this the first workout with a penalty? how about instead of penalties we call them "extra fun"?
Does that get a "10" from the Russian judge? ;)

Andrew said...

Evening class

Tim: 5 rounds + lunge+jumps+6 swings (30#)
Kim: 14 rounds
Ali K: 10 rounds
Serena: 9 rounds + 12 lunges

Sandra said...

Yes Alison, there is a penalty trend
first published in the New York Sun in 1887

Yes Alison there is a penalty trend
It exists as certainly as burpees and squats exist, and you know that they abound and give to your life it's highest beauty and joy.
Alas! how dreary would be the world if there were no Hang Cleans!
It would be as dreary as if there were no Kipping pullups. There would no childlike faith then, no Andrew to make tolerable this CrossFit existence.
We should have no enjoyment, except in sense and sight. The eternal WOD with which we devote ourselves would be extinguished.
No penalty trend! Thank Gawd it lives. A thousand years from now Alison, nay 10 times 10,000 years from now, penalties will continue to make glad the heart of CrossFitter's. :D

Sandra said...

After wed's WOD I re-visited the article The Non-Negotiability Of Perfection.
It is always a challenge for me maintaining good form as the reps magnify my growing fatigue and the intensity increases.
With Andrews encouragement and correction I could feel the difference, although not appreciate it at the time. :D
So much to learn.

Andrew said...

Sandra, I noticed the date of the article and I was just wondering if they had home delivery back when you got that article? (you kind of set yourself up for that one ;)

Sandra said...

ha ha ha
yes! I do look every young for my age.
There was no home delivery I had to walk down the street and buy a copy of the "Sun" from the corner paper-boy.

love my hoody

Andrew said...

Perry - 10 rounds + lunge + jumps + 13 swings

Andrew said...

Jim - 8 Rounds + lunge+jump+3 swings
Reese-15 rounds + 10 lunge
Lance - 9 rounds
Cyndi - 11 rounds + 5 swings
Ali - 11 rounds
Amy - 9 rounds + 10 swings
Kelcy - 10 + 15 lunges
Bree - 9 rounds + lunges + jumps