Today's Workout proved to be an excellent CrossFit litmus Test...
It was a Deadly blend of Strength and Conditioning!
Our Front Squats have improved dramatically!
The Ring Dips today were the best I've seen!
Our Pullups continue to progress!
The Power displayed on the rower was awesome!
Time to dial in on our rowing technique and continue the progress with our core strength...
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."
- M. Williamson
Andrea and Chriss coach the medicine ball clean...
Che` and Georgia fighting to keep those elbows up with 65lb Front Squats...
Andrea T. and Wes Musclin' through some band ring dips...
Elizabeth flyin' through the last reps while Jack is done for the day...
More Photo's
WOD
For time
1.
500 Meter Row
15 Front Squat
15 Ring Dips
15 Pullups
-Rest-
2.
500 Meter Row
12 Front Squat
12 Ring Dips
12 Pullups
-Rest-
12 Front Squat
12 Ring Dips
12 Pullups
-Rest-
3.
500 Meter Row
9 Front Squat
9 Ring Dips
9 Pullups
Sum total of all 3 intervals as final Output
9 Front Squat
9 Ring Dips
9 Pullups
Sum total of all 3 intervals as final Output
PRO:
Must do full ring dips, pullups
and use
65lb Women - 95lb Men for Front Squat
If one of these are scaled go to Pack
PACK:
Used Band Ring dips or Modified pullups
or used
55lb Women - 75lb Men for Front Squat
Porch:
Used Jumping Dips or Modified pullups
or
45lb Women - 65lb Men for Front Squat
1 comment:
Dear Crossfitters,
We have planned what we hope to be a large get together of all old and new Crossfit Old Town members to celebrate a big day. CFOT is ONE YEAR OLD!!!!
When: Thursday, February 28 (the actual anniversary is on the 26)
What time: 7:00 pm to whenever...
Where: La Tasca in Old Town
607 King Street
Alexandria, VA 22314
Phone: (703) 299-9810
Questions/Concerns/Comments: Call Adrienne (515) 554-1406
See you there!
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