Wednesday, May 07, 2008

The Faster You Work The More Rest You Get



Thursday WOD

Every 3 minutes complete the following...

5 Double Push Presses
10 Weighted Walking Lunges
10 Renegade Rows
5 THrusters

Complete 10 Rounds, for a total of 30 minutes. If you finish the round in 2 minutes you have 1 minute of rest. If you finish the round in 2 minutes and 50 seconds you have 10 seconds of rest.

Choose a pair of dumbbells that can be used for all four movements.


"As we grow as unique persons, we learn to respect the uniqueness of others." -Robert H. Schuller

18 comments:

RhinoChiroCenter said...

Greg,
Great workout, great warmup, great tunes....
The hardcore ruggers raised the performance level of the room.

SusanHurrey said...

Crossfit Runners (and I now know there are some out there),
The Wissahickon Wanderers are having an informal trail race tonight - actually we do this every Thursday - starting at 6:30. We meet at the Valley Green Inn for a 4 - 5 mile trail run.
Who's in?
Susannah showed up last week and shamed me with her speed.

Pamela MacElree said...

You were shamed by a 'non-runner!' Uh-oh. Sounds like fun but I can't make it.

Sam L said...

No sleep last night= No Crossfit at 6AM. Ughh! Rhino even made it?? Damn it!

Pam-- I thought you retired from running after Sunday. No?

Pamela MacElree said...

I'll still do trail runs Sammy! I like those.

Rich said...

So we're trail running on Sunday?

SusanHurrey said...

Ummmmm, I will never believe that Susannah is a "non-runner". I think she's been keeping some secrets. So tell us, Susannah, what is your running history?

Susannah said...

Maybe it's my roid rage.

SusanHurrey said...

Important Notice: I will be wearing my Crossfit shirt tonight during the run. For those of you who like to smell my BO - and you know who you are - here is the perfect opportunity. I'm sure it will be good and smelly.

Susannah, get off the roids.

Gregory K said...

Susan, those shirts hold in the smell. I can't make it this week but if its every thursday I'm sure I'll get a wiff of your BO sooner or later

Susannah said...

Susan, I believe Greg would prefer it if you'd just sneak up behind him and stick your pits right in his face.

Brooks A said...

Greg are you doing the training tonight?

Pamela MacElree said...

You guys are disgusting. Sunday late morning might be a possibility for a trail run, I'll let you know by tomorrow.

Brooks, you send you were working out tonight so you better be there!

SusanHurrey said...

Don't let Pamela fool you. She was the first one to come running up to me sticking her nose in my pit. She loved it! It was the biggest inhale I've ever seen.

Brooks A said...

Im coming, fo sho.

Gregory K said...

Brooks, I will not be teaching class tonight but it'll be a tough one, fo sho!

Susan, Please don't bombard my olfactory senses with stinky pits.

Erica said...

Susan, I heard that Pam tried it but didn't actually inhale.

Pamela MacElree said...

Nice Erica!