Hip Mobility with the Arosti Master; Dr. Bill
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HAPPY BIRTHDAY SARAH!
5 rounds for time:
39 Double Unders
39 Slam Balls 25/20
Post time to comments:
In my absence, I think you all should be doing 5 rounds of 39 GHD situps, 39 160# back squats, 39 24″ box jumps and call 39 no-reps on your nearest crossfitter.
HAHA – thanks for the humility-inducing moment, Todd. Have fun with this one! I’ll post a travel WOD ;)
Feliz Cumpleanos, Sarah!!
I see there are DOUBLE-UNDERS!!!It looks as if my sweet new elite RX jump rope will get its first taste of a crossfit christening tomorrow AM….lovely!
Go Noto! Careful – I hear that thing hurts if you miss! but you won’t miss, right?
3x singles, 30# ball slams
5 rounds of
39 weighted air squats (35#)
39 no pushup burpees
holy birthday WOD… 28:05
work it birthday girl!!! now go play in the snow :)
They aren’t really air squats if there is weight. they would be weighted squats. just sayn’
you be right B! front squats it was then.
please, just don’t turn 40, ever. :-) Happy Birthday.
21:30 (Rx slams/ 3x jumps)
29:37 singles, 25# slam ball
Happy birthday Coach Sarah!
27:34 3X 25#
Happy Birthday Sara
Happy birthday Sarah!
thats some serious %$#@. MOD 20:15 3rnds, 20lbs slam ball, 127 jump rope.
Happy B-Day Sarah
23:17. 120 singles/round.
Happy Birthday Sarah!
29:41 – DFL (quoting Cheryl)
1st 39 used 20# WB but switched to 15# which still took forever – and still doing singles
Happy Bday Sarah and have fun in the snow – maybe you can deadlift a gigantic snowball!!
Garage wod in Boston with my sister in honor of Sal! the fun 1-armed snatch workout.
Dumbell Snatch Right Hand
Ab Mat Situps
Dumbell Snatch Left Hand
16:48 with 20# (16:51 with 15# on 12/1) and sister got 19:30 with 10#. Now time to shovel 2 feet of snow :)
This WOD was B-R-U-T-A-L for me when we did it I can’t believe you chose to do it again..craziness. You’re amazing.. you PR’d on time & weight…that’s incredible..what are you made out of anyway?
hahah just saw this… I know, there’s something wrong with me :) My sister wanted to kill me hehe.
Stay stafe in the snow Katie! My Mom is in Salem and she said you got a ton!!!
Though should have didnt MOD..would love to get the DUs back
Thanks 7am for being a great class…the suckiness of this workout catches up with you right in the middle of the WOD
Happy Birthday Sarah
Happy Birthday Sarah! hope your enjoying your day
22:50. Singles. 20#.
Yeah for Christmas holidays…..slept in an extra hour and got coffee/tea with my favourite (sp. scottish) peeps :)
Why did you not turn 15 Sarah!!! Fun to celebrate you, hope you are having a blast in NY. HAPPY B’DAY
i second that. the only thing better than a friday morning workout is a friday morning workout followed by a leisurely breakfast. hopefully we all get a redo this week :)
27:30 — singles, 15# slam ball.
Happy Birthday Sarah!!
You were rocking the double unders Cheryl — you need to teach me your secret — I am challenged with the coordination on those!!
could not string DU well today
Happy B-day Sarah!!
24:40 3X Jumps
**I was looking for a time under 30 minutes but I was fighting off puking the last 2 rounds so I’ll take this time. This was hard….the first time I fought off wanting to puke.
Happy Birthday Sarah!!!!!! Hope my pain translates to your pleasure!
23:10 all Rx except one round of singles
33:19 used 15# WB and didi it out in the jersey blizzard with the wife (33:00 ,singles), tough mudder training.
Happy B-day Sarah
There is no way you are 39, Sarah….no way.
I love you Katie! Thanks girl.
I feel bad posting right behind noto because we got the same score….
Mix of singles and doubles and subbed air squats because I didn’t bring a slam ball to Florida…
Happy birthday Sarah. I’m going to do this WOD at work tomorrow. Today I did:
5 Rounds for Time:
10 Dumbell Hang Cleans 35#
My dumbass forgot to check the time after I was done.
39 3x jump
39 sit ups
39 Weighted Air Squats 20# Med Ball
22:42, I think
Happy Birthday Sarah!!!
24:17 not rx all singles did workout in my basement hard to do doubles in the basement. Before workout I removed 12 inches of snow from driveway and sidewalk outside my house. Very windy and cold Tough Mudder training. I could have paid the kid down the street to do it. Happy Birthday Sarah.
24:40 20lb, Singles
2nd to Murph in pain…..
Thanks for the happy b-day wishes everybody! And thanks for suffering for my b-day WOD! ;)
WOD @ Crossfit Full Circle in Mechanicsville, VA
20 min, EMOTM (every minute on the minute)
15 reps Kettlebell swings Rx-16K, Russian style swings.
Coaching was great. I did finally start getting the whole Russian swing thing, but I think I’ll stick with my good ole’ American swing;)
27:50 (singles, 20/15)
felt good to be back after travel, flu (first workout since 12/17).
And Happy Birthday Sal!!!
I almost threw up! Almost…
Would make sense coming just under 17 minutes! Good god, man! Well done.
A nice time with the 7 a.mers.
23:28, MOD weighted squats for slam ball
double unders are coming along nicely, although at round 4 and 5, totally lost motor control and consequently, spent more time on dus than i would have liked
30:03 with singles, wheezing…
Happy Birthday Sarah, hope you’re having a FANTASTIC bday!! sure wish it was your 21st
me too Stef, me too – haha!
24:06 1/2 20#, 1/2 15# all singles
27:57 25lb, Singles
21:36. Started with a 20# ball, but halfway through round 2, the ball started to open so I switched to kettlebell swings with 35# dumbbell.
20:30 – 4 rounds (singles)
24 minutes have to learn double unders
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