Thursday, September 13, 2012

Pull-ups, Box Jumps, Double Unders

Kirsten The Wodkilla.

K-Star warmup

Strength : Dynamic effort OHS @ 65%

Mobility:
Couch
Roll out Achilles

WOD:
AMRAP 15 min:

5 pullups
10 box jumps (20")
15 double unders

Post rounds & reps to comments.


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Wednesday, September 12, 2012

OHS, OH Walk, Press

Crossfit Wm up

Strength: 2 rm OHS

WOD:
3 rounds, all with barbell @ 60% of OHS max:

10 OHS
25yd overhead carry
10 strict press

Have fun!


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Sunday, September 9, 2012

Julie Onramp 12

Julie finishes her Onramp.  Ready for WODs!

What an improvement!  Way to go, Julie!
Onramp 1 - 8:41 (I found it!)
Onramp 12 - 5:32


Wednesday, September 5, 2012

A Tale Of Two Cities



Kirsten's balls. 


Lansing WOD

Tabata Wallballs.  10 lb., 10 ft,  score: 7.


Meanwhile, in Ishpeming...

CrossFit 906 Baseline WOD

Row 500m

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Charles: 6:03, including a 1:49 500m, I think. 


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