WOD: Sammy
Skill: Pull Ups 3x10 / Back Squats 3x10
21 - 15 - 9
Ring Pull Ups
Bar Squats
Spider Crawls
ERG Rower (210/15/90m)
Tip of the Day: Technique should always trump weight on the bar.
Lindsay Z. - 7:52
Nicole H. - 8:23
Tyler - 10:46
Kenia - 7:51
Vanessa Ch. - 9:35
Sergio - 9:31
Lupe - 12:32
Tom D. - 9:12
Victoria - 11:35
Corretta - 9:58
Elisa - 10:48
Jenna - 9:50
Jenn - 9:11 (Mod)
Nicole D. - 10:28
Eric Sr. - 10:47 (Mod)
WOD: The Memorial
Skill: Back Squat (build to 1RM) or Max Air Squats Unbroken, Max Strict Push Ups Unbroken
2 Rounds for time.
Farmer Walk to fence & back (70#/50#)
40 Air Squats
30 Spider Crawls
20 Jumping Pull Ups
10 X-Fit Push Ups
Tip of the Day: Don't be too proud to scale! Scaling is a very important for of CrossFit programming. It is very individualized and instrumental in learning your body's limits. "Smarter, not harder."
Cindy - 108 AS/20 PU's/8:07
Diana - 110 AS/17 PU's/8:51
Jenna - 205#(PR)/14 PU's/11:41 Rx+
Jenn - 135# (PR)/14 PU's/10:03
Ronak - 125#(PR)/39 PU's/8:42
Lindsay Z. - 115# (PR)/49 PU's/7:25
Stephanie - 120# (PR)/43 PU's/8:37
Corretta - 145#(PR)/40 PU's/9:11
Jason G. - 295#(PR)/44 PU's/9:52
Eric Sr. - 19:43
Fernando - 305# (PR)/65 PU's/9:26 Rx
Mark - 275# (PR)/41 PU's/10:32 Rx
Kaela - 80 AS/22 Push Ups/9:28
Tim - 160 AS/50 PU's/7:53
Hope everyone enjoyed their Memorial Day weekends! Lets put up some good numbers during PR week!
