Wednesday
WOD
Run 5 K or Row 5K.
OR
Fireman Dave’s WOD
- Kettlebel swing 1/1.5 Pood
- Front squat 65/95lbs.
- Box jump 20″
21.18.15.12.9.6.3
Try Dave’s weight: 2 pood, 135lbs. and 24″
Burpee challenge WOD
- 400m Run or 500m Row
- 20 Burpees
5 Rounds
Post time to comments.
October 22nd, 2008 at 6:36 am
5K run @ home: 28 min
Out of town for the rest of the week – be back on Monday
October 22nd, 2008 at 10:21 am
1st 5K in 10 years. 38:47 Nice to have the stamina to finish good.
Thanks to Coach.
October 22nd, 2008 at 5:28 pm
Coach why do you always pick Super Dave’s workouts over mine?! It was good just ask Mike Rose and Jeff Sr we had a blast this morning
October 22nd, 2008 at 7:37 pm
Coach A…Burpee WOD 17:35…I actually changed Dave’s WOD also. You may get away with those WOD’s at 6am, but would I have to do it the rest of the day. Check out tomorrow’s WOD. I will do it with you if you come in. I’m thinking not after this mornings WOD! Anything that takes you more than 30 min. can not be good for the rest of us!
October 22nd, 2008 at 9:31 pm
Burpee WOD with row – 19:46 or close to. Knocked out another 150 burpees at the box and will get at least another 100 at la casa tonight. Would put me down to 1,794. Making progress.
October 23rd, 2008 at 9:01 am
Daves WOD with 135 frt squats
21-18-15-12-9-6-3
21.53 tough
October 23rd, 2008 at 9:20 am
Did Dave’s original workout 10-9-8…3-2-1, 1.5pd KB Swing, 95# Push Press and Box Jump…9:06
October 23rd, 2008 at 11:37 am
1st 5k since starting Crossfit. I am very excited that I even did it! Approx 33 mins. Yeah!