Crossfit Cherry Point - Crossfit Cherry Point

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Wednesday, November 19. 2008

0630, 0900, 1145, and 1630 @ MACG-28 Pullup Bars

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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"Discipline is the soul of an army. It makes small numbers formidable, procures success to the weak, and esteem to all." - George Washington

Posted by Dave Joseforsky at 02:00 | Comments (12) | Trackbacks (0)

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Performed at Golds Gym in Durham due to conference.
35:52 only adjustment was no double unders due to no rope, so I did 150 jumps without a rope.
Break down by event:
Box jump 2:30
p/u's 3:21
kettlebell swings 2:45
walking lunge 2:11
knees to elbows 5:36
push press 1:52
back extensions 2:26
wall ball 4:46
burpees 8:54
double unders 1:31 (even if I had a rope I still cannot do double unders)

#1 steven barriger on 2008-11-19 07:50 (Reply)

34:43 not RX'd (started on KB swings) Good WOD, it was long and seemed never ending. Brrr this morning, chilly chilly.

#2 TRE on 2008-11-19 10:03 (Reply)

WOD: 33:29. Did box jumps w/o base (first time able to do that). Used #8 wall ball. Did 200 singles in lieu of double unders. Too cold this morning to even break a sweat!

Great job to Roneih and Sheree on their first "Filthy Fifty"!

#3 Jeanne Goodes on 2008-11-19 10:39 (Reply)

WOD- 28:23 PR by half a minute

#4 LtCol Weaver on 2008-11-19 13:19 (Reply)

WOD - 35:10 not RX'd

200 singles for DU's. Box step ups vice jumps.

#5 Maj Siary on 2008-11-19 14:13 (Reply)

1/2 workout, 25s all around, 20:34. 2nd day with CrossFit, still have a long row to hoe!

#6 Michael Park on 2008-11-19 18:07 (Reply)

30:15 as prescribed (PR, last time 32:04)

Felt good despite the 32 degree temperature.

Yeah burpees!

#7 Maj Joseforsky on 2008-11-19 18:40 (Reply)

WOD 28:20
Modified to 25 reps, 100 single jump rope, alternating step ups on box, modified to knees for burpees

#8 E. Whitley on 2008-11-19 20:46 (Reply)

1/2 WOD 18:01

I did 25 reps of each. I felt like I could have done 50 of most things, but I think I'll be glad I stopped at 25 when I step out of bed tomorrow. I did 100 singles instead of double unders. Fun workout!

#9 Amy Quinn on 2008-11-19 20:53 (Reply)

WOD: 29:15. Did alternating step ups vice Rx box jumps; did 200 single unders vice Rx 50 double unders. Need to keep the knees straight on back extension. GHD set at 17; Jeanne recommends I try at 16.

#10 J Goodes on 2008-11-19 21:12 (Reply)

--------38:10
--------Lowered box jump, 200 single jump ropes

#11 Michael Marino on 2008-11-20 07:04 (Reply)

41:01 (started on jumping pull-ups). Did 200 singles and alternating steps on box jump.

#12 jacquie taylor on 2008-11-20 08:11 (Reply)

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