October 25, 2012
Friday, October 26th, 2012
Strength/Skill: Bench Press, or Ring Pushups/Flyes
WOD: "Running Kettlebell Fran"
21-15-9 reps of the following (each set starts with the run):
Run 175m with your kettlebells
Kettlebell Thrusters (55's/35's)
Pullups
Piss excellence by posting your time to comments.
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Early morning WOD at CrossFit SOCO:
Relay Day
4 x 4 minutes in Teams of 2- one person working at a time
4 min Row- max 200m at a time
1 min rest
4 min Double Unders- max 20 each
1 min rest
4 min Hang Power Snatch (40/30k)- max of 5 each
1 min rest
4 min Parallette Pass Throughs- max 5 front/backs
* Work on fast transitions with your teammate. Keep track of your reps, your score is the total reps/meters in total for all 4 movements
I don't know my team score, and I scaled the snatches for my shoulder, but this was a very fun workout...we should do this at NGCF sometime! AND....my du's were ON today!
Also, in case anyone is ever in Colorado Springs and wants to go to a good gym, I highly recommend CrossFit SOCO. I have been there twice and really liked it. Also, Pikes Peak CrossFit was great as well. I hope to check out Red Rocks CrossFit too. I will let you know how that goes.
Posted by: Marcy | October 26, 2012 at 08:34 AM
Eric, I'm gonna come at you like a spider monkey!
Posted by: Cory | October 26, 2012 at 09:02 AM
15:10 scaled to 35# KBs
Great job Carey! Thanks Eric for showing us the banded handstand push-ups.
Posted by: Ken | October 26, 2012 at 09:19 AM
14:32 scaled 20# db great Job ken!! Good luck to all those who are running tomorrow!
Posted by: Carey | October 26, 2012 at 10:41 AM
Thankful that today is a rest day. I have 9.3 miles to conquer tomorrow!! Good luck to ALL Next Gen athletes tomorrow, even the CRAZY one in the fat suit!!!
Posted by: Amber L | October 26, 2012 at 12:33 PM
19:31 rxd. KB thrusters are my nemesis.
Posted by: Bob | October 26, 2012 at 06:56 PM
15:33 rx'd.
Strong work 4,5&6pm classes!!
Posted by: Sarah | October 26, 2012 at 07:32 PM
27:25 rx'd.
Great job 6pm!!!
Posted by: Bradpd | October 26, 2012 at 07:57 PM
22:01 rx'd... Sarah made me try rx'd, good call but I'm hurtin!
Posted by: Cory | October 26, 2012 at 08:13 PM
27 mod... thanx Sarah!
Posted by: James B | October 26, 2012 at 08:17 PM