Jun 12, 2011

061311 MONDAY

0530 Class

MMD 1 MMD 2 10x 50m Sprint

Open gym

3 Rounds for time

50m Bear Crawl
Long Jump 50m (Every Fourth jump do a burpee)
15 Ring Dips
15 GHD situps (or 45 normal situps)

Subs: Dips use a chair or regular Dip
GHD: Abmat or put towel under lower back to sub for Abmat

15 comments:

james said...

Matt - from the weekend - yes hit by a truck - my pullup form gets dodgy on the long sessions and I do a slight negative - short story - I can't straighten my arms

Gary said...

15:49 as Rx'd, ring dips slowed me down as I had to break up the sets.
Good workout.

Edward said...

14:58 as Rx'd. Good workout this morning . . . we do need to find someone to bring the METAL in the mornings now since Rett has moved on.

Tanker Steve said...

14:38. Was chasing Bryan and Julie. Thanks for the push. My long jump needs some work, but great WOD. Day 1 of packing starts today. 3-2-1.. GO!

kyle hogan said...

18:12....wow anything MEDCON crushes me....Rx'd....& I'm with Steve movers show in 1 hour....3,2,1 PACK!!

Kay said...

15:48 with assisted ring dips on a box.

Jamie Z said...

Did the 10x 50m sprints today in the Mountains outside Chatanooga, TN. Since I was by myself, I had to go based on feel since timing was impractical.

Bryan said...

14:06 as rx'd

kyle hogan said...

Who is the POC for the mobility cert? What do I need to do to register, I'm pretty sure I'm going to drive back up for that in Nov.

kyle hogan said...

Who is the POC for the mobility cert? What do I need to do to register, I'm pretty sure I'm going to drive back up for that in Nov.

rett.burroughs said...

15:20. Had to sub dips with pull ups. Fort Gordon gym sucks. Globo gym that requires you bring your own towl, strictly enforced. And has to be a full sized bath towel. Completely ghetto. Did workout outside on Barton field. I miss my bubble gym. 

Dave Hudson said...

Due to travel rivaling Planes, Trains, and Automobiles involving two broken airplanes, one thunderstorm, a late hotel/airport shuttle, 3 hours in a Best Western (though no roommate with his hands between two pillows), three airports, and lost luggage over about a 24-hour period, had to his this one up late today.

15:36. Had to sub CFS Pushups for Ringdips; right shoulder really doesn't like any type of dips right now.

Strong work, Tanker Steve and Bryan! (I'm assuming Julie as well...but wouldn't know without her post!)

Dave Hudson said...

And just so you know, this is awesome:

http://bacolicio.us//http://www.ironmajorcrossfit.com

(Put the whole thing in your browser address bar.)

Andy Morrison said...

16:0something with some box support on last 2 sets of dips. Kinda odd seeing familiar names posting from all over. Thanks again for helping out the new guy.

Jared said...

14:10 as Rx'd. First day in town. Great to get going in the morning. Thanks