h1

WOD for Monday 8-5-13

August 5, 2013

Last Monday of Choose Your Own Benchmark Adventure.

Your choice among FRAN, HELEN, GRACE, CINDY, MARY, JACKIE, KAREN, ANNIE, DIANE, ELIZABETH, and NANCY.

List of Named Wods HERE.

For the remainder of the week, your choice was made for you this past week.  You will fill in the blanks on TU, W, TH and F.  

New members, the words above probably dont make much sense.  Fear not.  We will fill you in when you arrive.

 

Advertisements

12 comments

  1. Monday Choice: Diane WOD 21-15-9 reps 225 Dead Lift/HSPU
    Time 4:33 RX PR. Last time 4:57


    • Beast mode sir. That is awesome.


  2. Jackie on Sunday: 7:19 pr by 8 seconds over my previous time in June.

    Monday: Helen=9:07rx. Not my best.

    Huge shout out to Ryan for tackling Helen on his first day at CrossFit! Congrats! Drink lots of protein and BCAA’s. See ya tomorrow.


  3. Jackie- 13:56 w/ +2 band assistance PR…down from 16:07 & +3 asst.


  4. Helen – 14:27 rx’d (I bombed the last round of pull ups – last time 13:36)


  5. Diane = 13:36 with top 3/4 HSPUs and RX’d deadlifts (finally after a couple of months of back issues).


  6. Nancy – 18:48 I think I finally “got” the overhead squat on my 3rd or 4th round. Now to move up from the ladies weight.


    • Brock here- yea, something clicked in and things got really good midway through. Very cool!


  7. Fran 4:50 down from 6:44! I came into it with a game plan this time! Also thank you Brock for the great coaching through it.


  8. A) Diane: 21-15-9 225DL/185 STO = 7:44

    B)2 RFT = 14:07
    – Jumping PU/ 2 Push Ups x 15
    – 50 Body Squats/200m Run

    C) Skill work on HSPU


  9. Jackie – 10:38


  10. Jackie 10:40



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: