Sleds, Sand, and Squats
7/30/10 WOD
We need to start our fundraising efforts for Fight Gone Bad. The top gym has already raised $6,500 and CrossFit Revelation has raised $0. If anyone is interested in donating please do, but more importantly let’s spread the word and raise some money for a good cause.
I will open the gym up to the public on Sept. 25 for people who are interested in participating in the workout that are not members of the gym. There will be the standard drop in fee of $20, but all of this money will be donated to Fight Gone Bad. Spread the word and fill the gym!
Check out the Fight Gone Bad site for more details and to register.
Part A:
12×2 Box Squat w/ 50% 1RM
Part B:
12×2 Deadlift w/ 50% 1RM
Part C:
Stability Overhead squats 3x 20
Part D:
Partner workout
4 sled drags each
While one partner is dragging the sled, the other is running up the hill w/ a sand bag and performing 10 squats on top. The team with the most amount of hill sprint rounds wins.
July 30th, 2010 at 8:46 am
HAPPY BIRTHDAY, ROME!! Love you.
July 30th, 2010 at 10:08 am
Hey Happy B-Day Andrew!
The 7am crew did part D individually for time 4 rds of 1 pull and 3 hills + 10 squats = 22:51 and hurting.
Not going to be able to make it tomorrow morning but enjoy your bach party in Boston Andrew.
July 30th, 2010 at 10:34 am
Thanks Guys.
Did box squats with bands to test it out…worked well
Mixed up my workout for today and did the second event from the CrossFit Games:
1200 meter run
63 KB swings
36 Pull ups
800 meter run
42 KB swings
24 Pull ups
400 meter run
21 kb Swings
12 Pull ups
Time= 20:33 – 31st place
Then 90 second to get max weight over head
225#- 26th place
My timing was off, I probably took 2:30 min rather than 1:30 when said and done but I’m happy with putting that weight over my head after that first workout.
July 30th, 2010 at 11:11 am
Hobbling around the office this morning!
Happy B-Day Rome!!
12 hill sprints total.
July 30th, 2010 at 1:50 pm
Happy Birthday Andrewboo!!!
I did my first crossfit/swim workout today:
4X:
10 in and outs of the pool
20 lunges
50 yard swim
My time was 8:47- estimated it would take 7. AND, I made my friend do it with me- he was dead when he finished- and told me how crazy I was for making him do it!
July 30th, 2010 at 3:54 pm
Happy Birday Andrew,
Took the week off, see you Monday!
July 30th, 2010 at 8:37 pm
my entire world is sore from the last two days. its funny how I FEEL like i have a six pack… but sadly im still well insulated around the mid section