Aug 16, 2015

Monday 15.08.17

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

“Crazy 8’s”

8 rounds of:
- 8 push ups
- 8 pull ups
- 8 squats
- 8 sit ups
- 8 lunges
- 8 burpees
- 8 Wall ball 10’ target (20/14)
- 8 Back extensions

Mobility WOD
- Practice splits

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Multiple exercise workout.  Ensure you keep a whiteboard with the exercise order and round count.  40 Minute time cap

Mobility WOD
- Groin problems often result from lack of flexibility.  Spend two minutes trying to achieve a side split and then 1-2 minutes in a front split with each foot forward.

15 comments:

Devon McCuan said...

That was crayzay! Great workout!
34:55

Ecko Logrono said...

What a way to start the week!!! Awesomesauce!!!
40:00 came in just in time :-)

monroe said...

SOOO glad you liked it. Sorry I couldn't be there this morning. I was kinda worried about how folks would handle this one, it's a lot of work. I'll be doing it around 1100 if anyone else wants to play.

Emery Baughan said...

23:38 Rx. It's good to be back! Good job everyone!

Sapper408 said...

27.23 RX Thanks Jim and Ellen for pushing me

Kevin Moyer said...

Smoked...Tried to beat Gerald and I think I might have. 23:35 (Rx)

Cedric Burden said...

28:00 (14#)

monroe said...

24:42 Rx. Wall ball was the best (worst)! By themselves they're okay, but after lunges and burpees that ball felt heavy.

Emery Baughan said...

Some of the med balls definitely weigh more than 20lbs. Think they soaked up some of the moisture when the gym was a swamp

Emery Baughan said...

Some of the med balls definitely weigh more than 20lbs. Think they soaked up some of the moisture when the gym was a swamp

Emery Baughan said...

Some of the med balls definitely weigh more than 20lbs. Think they soaked up some of the moisture when the gym was a swamp

Anthony Snipes said...

30:08 Rx

Kevin McDonald said...

L-sits: 3 x 30 seconds.
WOD: 26 minutes. Subbed superman for back extensions. I'm happy that I didn't have to use a waterlogged med ball!

Jenny Hartsock said...

First time at IMCF. Loved it! Thanks for having me!

Ryan Kroells said...

20:46. Pace broke at RD 5