2014-12-04

THURSDAY WORKOUT

Bring long socks and/or pants!!! Straight up grinder today guys... come get some "cardio". :-)

As Many Rounds As Possible in 30 Minutes:

10 Calories on Rower/Bike
5 Med Ball Slams (35 - 50/25 - 30)
10 Burpees
1 Rope Climb

*We will start everyone at the same time, but you may get started at a different movement depending on class size. If you can't perform Rope Climbs, you may sub pulling yourself from a seated position to standing, but you must do 2 of these each round if you substitute. Grab a piece of chalk to track your rounds, and get ready to sweat...

9 comments:

Darren said...

10 rounds + 1 med ball slam (50#)

CrossFit Hydro said...

Bat MU 4-5 reps & Pistol skills beforehand

High hang squat snatch - Heavy single for the day - 205.. 215 almost

Ft squat volume every minute
255, 265, 200, 275, 280, 280

Class wod... 30 mins sucks ;)
- 16 rds + 8 Burpees... May have started a little too fast... Did the first 10 rds in about 16 mins... Opps :)

JVB

CrossFit Hydro said...

That's bar mus :)

Eldon said...

11 +1 burpee
50# ball

Emilie Goldsberry said...

10 rds + 1 burpee; 30# ball RX

Lisa Dempsey said...

10 rds plus 2 cal. 35# slam ball

Anonymous said...

9 Rounds plus 10 cal. - 25# ball

-Katherine

Rachel said...

7 rounds + 10 cal (25-30# ball)

Colin McDermott said...

9 rounds + 10 burpees