Warm Up
CFWU 3x
Strength:
Deadlifts
5x5
WOD
Four rounds for time:
Row 500 meters
Rest 1:30 minutes
Maintain within a 5 second difference from the first row
*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*
Sacha xfitmom 10:48
ReplyDeleteDawn filthy fifty 34:00
Scott filthy fifty 32:00
Steph filthy fifty 25:43
Greg (Elem III)10:28
ReplyDeletenicole 21:17 (40)
ReplyDeletebritni 23:15 (40)
pam 19:05 (25)
Dan S. Scaled to 60% (back mobility/ rehab)
ReplyDeleteJason (Elem 1) 1/2 3:12
ReplyDeletePedro (Elem 6) 1/2 3:03
Amy-2:00,2:04,2:05,2;05
ReplyDeleteMarc-1:40,1:50,1:49,1:49
Karla-2:15,2:17,2:20,2:17
Lisa-2:13,2:23,2:25,2:15
Ryan D: CrossFit Park City Utah WOD: split snatch heavy double: 155. 400m sprint: 1:12, 1:09.
ReplyDeleteTricia-2:25,2:24,2:26,2:46-103# dl
ReplyDeleteBrandon-405#-1:38,1:45,1:45,1:43
Stephen-filthy fifty-27:26
Steve C.- 1:52, 1:58, 2:03, 2:00
ReplyDeleteKayla-1/2 filthy fifty-20:22
ReplyDeleteRandy-1:39,1:47,1:47,1:56-365# deadlift
Darin-1:52,1:55,1:59,1:52
Ellen-175# dl- 1:54, 1:58, 2:06, 2:05
ReplyDeleteBrian- 2:18, 2:13, 2:18, 2:20
Filthy Fifty (25 reps)
ReplyDeleteAshleigh - 11:43
Robbie - 11:53
Jackie-filthy fifty- 45#- 39:32
ReplyDeleteJen-filthy fifty (1/2) 33# 28:46