WOD:
Welcome Patrick! Great to meet you and Melissa. Hope to see you both soon.
“Murph”
Run a mile
100 pull-ups
200 push-ups
300 squats
Run a mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Playground Challenges:
Strength = 5 x 3 bench press
Endurance = N/A
Pull-ups = N/A
ATTENTION: The Playground is featured on the CrossFit A-BLOG = who’s hands are those – check it out: http://www.crossfit.com/cf-affiliates/
August 28th, 2009 at 3:19 pm
Did the CFNE “Chowdah” WOD today:
10:20
10 HPS 55lbs
10 Box jump 24″
10 KB swings 53lbs
10 pull-ups (not C2b – not sure if that was the standard or not)
August 28th, 2009 at 5:25 pm
“chowdah”
4 rds/time:
10 hang power snatch 45lb bar
10 24″ box jump (sub: 24″ step)
10 36lb kb swing
10 pull ups (red band assist)
quick 5×3 bp: failed at 90lb/95lb…can’t remember.
I think the 45lb bar for the HPSnatch was comfortable, but a 50lb bar would have stepped it up. Nice to work out with you coach, it’s been a while!
August 28th, 2009 at 6:38 pm
11:55
August 28th, 2009 at 8:12 pm
hello from Jonathan.
August 28th, 2009 at 8:14 pm
you guys should be at the throwdown, your times will be better than mine!
August 28th, 2009 at 8:29 pm
Hi Jonathan!
Good luck to your mommy and daddy tomorrow!!
August 29th, 2009 at 7:20 pm
“Chowdah”
10-HPS
10-BJ’s
10-KB
10-Pull-ups 4 rounds 14:20