Warm up:
- take a lap (1/3 mile) while carrying a 15lb weight (guys 45lbs) There was no comfortable way to run with the weight. I tried to hug it, hold it, lift it over my head and on my back. It was hard to run every way. Could not run the whole way I stopped several times but made it back in the box 2nd
- 120 single jump rope or 50 dbl unders
- 20 Burpees
- 20 BSU with the PVC behind the head (by the way I have a bruise on the back of my neck from doing this on Monday)
- 20 mountain climbers
- 120 jump rope
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| click for bigger pic |
SWOD:
Back squats
- 1st round 10 bar only (45lbs)
- 2nd round back squat 60% (65lbs) unbroken
See my video here of my Back squats 65lbs
WOD:
4 rounds
- 120 jump rope
- 15 chest to bar (pull ups) use red/blue bands
Yet another WOD!:
- 20 Burpee Box jumps (basically start with a Burpee jump over or on the box to the other side and do another Burpee and repeat till 20 completed) 20 inch box for me
Yes Today they tried to kill us I am still soaked in sweat. Nasty I know. I didn't change yet or eat yet.
Next is a few videos of some great people and they are amazing crossfitters.
Josie, Erick, Mimi, Tina
Josie, Erick, Mimi, Tina
This is what the guys do after their WOD for fun, yes they are crazy like little children LOL. All in fun!!
So I said earlier after the WOD that they should have named this WOD the BODY COLLECTOR cause I felt like I was dead at the end. I didn't say a word to anyone, I just got up and left! So Tired!
Check out Crossfit Fortress Below
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Thanks!!! :D
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