Tara aka The Beer Mile Champ
Powder Keg
5 Minute Window
600m Run
1 Round “Cindy”
AMRAP Clean & Jerk (135/95#)
Rest 5:00
5 Minute Window
400m Run
2 Rounds “Cindy”
AMRAP Clean & Jerk (155/105#)
Rest 5:00
5 Minute Window
200m Run
3 Rounds “Cindy”
AMRAP Clean & Jerk (185/135#)
Post Scores to Comments.
Box Brief
Day 1 of signups for the Zone Challenge was a great success!!! 20 Members are in!!! What are you waiting for?!?!
Powder Keg:
Round 1: 16 Rx
Round 2: 11 Rx
Round 3: 5 Rx
Powder Keg
11/9/3 RX
Powder Keg:
14/9/4 RX
Powder Keg:
17/10/4 Rx
Powder Keg: 13/7/1 105#/115#/125#
Powder keg w/ D-ball over the shoulders 21/19/9
5 rft
3 legless rope climbs
400 m run
15:40
@ CrossFit 604 in Vancouver:
Back Squats, work to a heavy double, 275# (stayed light)
Karen: 7:30
3 rounds of 10 weighted hip extensions and :45 weighted planks w/ sabdbag
Ready for some WLW tomorrow!
Powder Keg – 22/17/13 rx
Noon class holding it down today! Big ol’ class with Sam “The Road Runner” Singer leading the pack on the runs!
Oh no! I did power cleans!!! Thought it was like CompTrain. My bad.
1. 22/20/14 rx
2. 6×10 C2B
Powder Keg with the mighty 4:30ers
16/12/6
Rx
First time back to running in a month, glad it went well.
10/7/2 RX
Felt great tonight and psyched about the nutrition challenge!! 💪🏽
Powder Keg:
9/9/4 95# for all three rounds
Might have written 135# on white board oops!
18 @ 110# / 12 @ 120# / 7 @ 135#
10@ 135; 6 @ 145; 4@ 165
11(65), 7(75), 5(85) with scaled push ups 8/6/5
10/8/3 rx
Is anyone missing any jewelry? I kicked something metal down the sewage drain while running by accident and heard lots of clink-clanks. Meant to go back out after and look but forgot.
Which reminds me of the time I found someones wedding band mid-WOD in a crack between two pieces of gym mat flooring, and the WOD had me so twisted, I forgot to tell anyone until (a whiiiiile)later when I heard someone was looking for their wedding band.
Powder keg: 22/12/6 rx
Damn, son.
Powder Keg:
3/11/4
Plated push ups
plated Ring Rows
600/300/200m run