Friday, August 29, 2008

Welcome Back!

Tuesday WOD

Bottom to bottom Tabata Squats

4 Rounds of...

Box Jumps
Push Presses
Kettlebell High Pulls
Wall Ball
MB Woodchoppers
Band Rows

P.S. Anyone interested in a lil' kettlebell competition in December please let JCB know.


Gregory K said...

JCB, I'm in on the comp.

Today's number is 12.

Dawn said...

JCB, I'm in too. I'll be in the gimp bracket.

Gregory K said...

Dawn, good luck on surgery

RhinoChiroCenter said...

Is this a Crossfit Philly comp, or some psycho thing with gigantic eastern Europeans?

Rob said...

Good luck to Dawn on the surgery. I'll be in on the KB Comp/beatdown...the BWI Hopper tomfoolery is not looking babysitters in sight for October!

Pamela MacElree said...

I won't be able to do the BWI hopper event either. Too much work travel, and that's one of the weekends.

Doc, lots of people are doing the KB comp in many different places, we'll be hosting one at CFP.

Pamela MacElree said...

And Painstorm looks more uninviting than usual.

Buy in:
Max rep muscle-up

30 min AMRAP:
1 bodyweight clean and jerk
3 muscle-ups
15 wall-ball shots, 20lb
15 swings, 55lb

Scale load to 90% max
If you do not have a muscle-up, sub HSPU

Cash out:
Max handstand hold for time. (Wall can be used; note in post if free-standing.)

Erica said...

Where were all the 7pm'ers? You missed a great workout with Ward's ipod.