Tuesday, February 21, 2012

crossfit du jour

Warm Up:
10 body rows
10 supermans
10 sit ups
10 instep lunges
10 squats

5 sets of three, searching for 3 rep max back squat
worked in partners and mine has a marathon this weekend so didn't want to push it, we only got to 95lbs. Was challenging so it's okay.

Get as far as you can in 12 minutes:
25 Kettlebell swings
25 Box jump
5 modified muscle ups
1 bear walk

20 KBS
20 box jump
4 mod muscle up
1 bear walk

15 KBS
15 box jump
3 mod muscle up
1 bear walk

10 KBS
10 box jump
2 mod muscle up
1 bear walk

5 kbs
5 box jump
1 mod muscle up
1 bear walk

kettlebell: 12kg
box jump: 17 inches (there weren't enough boxes for everyone. I add a 45lb weight but didn't want to stack two on the box, still a little nervous after my fall the other night.)
Rounds: finished WOD


  1. It's like learning a whole new language!

  2. Whoa. That sounds insane. I think I'd die. Your fitness levels are amazing. xx