For time:
500 meter row
21-15-9
knees to elbows (K2E)
back extensions
400 meter run
post times to comments:
Bonus WOD: max burpees in 3 minutes
DAY 71 of the burpee challenge
RedShed CrossFit
About RedShed Crossfit
About CrossFit
Paleo Performance
All in the Family
« 07.29.2009-Wednesday-Day 3 | Main | 07.31.2009-Friday-Day 5 "Choice" »
July 29, 2009
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Gift of the week, this one is (as yoda would put it!)
In 3 minutes, you should be able to clip off a good chunk of the daily burpees...
... if not all of them (yeah baby!)
Posted by: Pat | July 29, 2009 at 09:59 PM
29 days of burpees left!
Is it today that we are at the half-way point with the # of burpees completed?!
Posted by: J9 | July 30, 2009 at 06:28 AM
did your camp outlast the storms, Pat? Wild weather - tornado in sussex and also over the ridge from me in Cherry Valley!! hope everyones ok.
J9 with the Murph - killer. you go girl!
(You know you are a Shedhead when the lint trap yields a stray almond... !)
Posted by: deb | July 30, 2009 at 07:46 AM
nice!
The rain stopped just long enough for me to get the training in, and then the skies opened up! I guess I was just lucky!
Posted by: Pat | July 30, 2009 at 09:17 AM
whats with you and all these "gifts", are you Santa Claus? I've known you too long to have kept a secret like that!
Posted by: svw | July 30, 2009 at 11:13 AM
well...
i was born on xmas!
Posted by: Pat | July 30, 2009 at 01:15 PM
too funny with the almond, Deb
Posted by: J9 | July 30, 2009 at 07:11 PM
Substituted this WOD yesterday - as to not have 2 days of ripped up hands.
500m row
5 rounds:
30 ghd sit-ups
25 back extensions
400m run
13:14
This is the gift that keeps on giving - a reminder of just how wicked large quantities of ghd sit-ups can be. I expect tomorrow to feel even more sore.
Posted by: J9 | July 30, 2009 at 07:16 PM
Day 4:
Beard-8:38
CZ-8:00
Matt-7:10
VonRon-7:41
Maria-7:15
KennyG-11:20
Deb-9:43
SvW-7:52
Diet Pepsi-6:47
Melanie-8:38
McCoy-9:13
3 minutes of burpees:
Beard-30
CZ-39
Matt-35
VonRon-35
KennyG-31
Maria-44
SvW-31
Charlie-48
Posted by: Pat | July 30, 2009 at 08:43 PM