Pick one and get it done.
Don't forget, it's Friday, go as fast as you can!
A.
Fran
21-15-9
Thrusters @ 95
Pullups
B.
50 Burpee Pullups
C.
Jonestown Sprint
15-10
Burpee Pullups
Pushpress @ 65
D.
100 tire flip and jump
E.
30 Mutant Makers @ 115
(aka hang squat clean thruster)
"The Birthday WOD"
F.
Donkey Kong (sans stairs)
21-15-9
burpees
kb swings @ 35
box jumps
G.
100 Overhead Squats
H.
KB Complex
I.
1 Mile Run
J.
2,000m Row
Post your choice, load used, and time to complete to comments
birthday boy WOD : 4:16
ReplyDelete2000M row 7:58
Happy b-day clint
From Front Range Crossfit
ReplyDelete3 rounds for time:
5 Power Clean @ 185
10 Overhead Plate Lunges @ 45
John: 4:26
Clint: 5:40
then, on the 4 min interval
4 x 400m run
John: 1:20, 1:15, 1:18, 1:23
Clint: 1:19, 1:22, 1:26, 1:28
man, those are hard.
Anyone else do anything?
Setting up a tent and getting a campfire going I'm the dark, for time...results to be posted later
ReplyDeleteNo one was at the shop tonight
ReplyDeleteThis morning 5 mile run 45:30
150 pushup
50 pullups