Hip Mobility with the Arosti Master; Dr. Bill
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5 Rounds for Time:
200 Meter Run
8 Ring Dips
12 SDHP 75/55
Post time to comments:
weather.com says 33 degrees by 8 am… guess i’ll be wearing the long spandex tomorrow!!!
or long johns…SAWEEEET
Bringing a friend…and some warm clothes
giving up my 8am slot tomorrow.
12:30 (orange band on dips)
13:32 @ 52#
Subbed out Ring Dips for GHDs
14:08, 55#’s, red band
13:54 @ 60# – red band dips
Nice to see you back posting again Dean!
You’re my boy BLUE!!
red band for rounds 2-5 (probably will skip band altogether next time)
45# (SDHP was what messed my back up for 2 weeks last time– went light/slow today)
Blue band for ring dips.
65# for SDHP. I think that I could have done the RX weight (75#) 65# was pretty easy
14:4? – 55# – red band
Thought eatin good would magically make me quick (like oil 4 the tin man..well..kinda). Startin 2 think I just wasn’t built for speed..BOOO!! Felt rusty & rickity like my pre-oiled pal Tin…Sad Story
You were right on my tail and I was 14:48. Thanks for the push on that last 100m… that’s the only reason I got home in under 15:00.
no no thank you friend!
I think you were both :48 – it was that close!
14:48, Rx SDHP, skinny orange on dips (thanks Coach K for quasi-shaming me into that one).
Thanks coach Sarah, Devin, Jon & Todd for the encouragement!
Skinny Mike pushed me hard on the run, great competing with you brother!
I chased you both!
fantastic work today Nicky! Way to crush it!
14:06 ..red band
16:48, 55#, skinny orange band.
11:39 #63, Red band on the dips
Keepin up with the mighty Matt V!!!!
red band dips
12:09 #65 red band
Great job, not only today but the last 3 days!!! Glad to see you posting as well!
welcome to the box, Shawn! glad to have you with us.
14:11. 55#, red band.
who was keeping up with who Timbo? Nice time!
13:14 (red band dips)…workin towards losing the bands!
need to work on SHP form…not getting low enough at the bottom
10:48, modded with GHD’s and 95# SD’s
Great chasing you today! Great work!
11:10 RX. Thanks Devin for not letting me slack off…
Subbed GHD situps for ring dips
75# SD only
make that 72#
13:06, rx weight, red band on ring dips
Should have been 30 seconds faster. Need to pick up the pace on the runs. Loved this WOD to pieces after all the heavy lifting this week.
My friend I brought did 14:15 with 35# and red band–pretty good for a newbie.
FANTASTICAL to both of you!!
DAANG Gina….i ain’t mad atchya
6 rds,no band pull ups,6#wb
CrossFit Kids W.O.D,1oo meter run,5 pull ups,5 wb, 5lateral jumps.
55# skinny red 3 rds red 2 rds
Nicely done birthday girl…hehe
Boom! That’s my girl!
15:21 almost RX (red band on dips)
Had to sacrifice a toe, but I finished!!
fab job..no worries, 9 toes is the new black
Toe sacrifice for the cause? Seems worth it! Way to finish.
14:10. 65 lbs
13:18. Red band 65 lbd
MOD: skinny orange band for ring dips
Awesome coaching from the coaching staff as usual.
11:00 MOD 78# SDL & GHDs
Thanks Kevin who had the exact same MOD (with more weight) – great chasing you.
12:02 RX (with red band for dips)
good to run outside!
- no band pull ups (3 rounds), red band (2 rounds)
- 6lb wall ball
NickyB – back at you pal … good time!
16:00 rx …red band.
I love this place!
:-D Well there you are, part of it, adding to why it is as great at it is.
7rds/ green band/4 lb wb/
15:05 – red band ring dip, 52#
Hammer Down rocks!
13.06, 52#, red band
Mod Home WOD:
200 Meter Run
8 Close-grip Pushups
12 SDHP 75#
10:58, red band
Did WOD today 02/28/11 at 11:05.
15:58 55# red band
Ran my first 3 miles in 2 years. Felt ok. Back a bit stiff but glad to have done it.
1st time back. 13:25 subbed row for run. 55 lb. SDHP
modified dips from floor, 35lbs kettlebell for sumo DL..between 9:13-9:30..
12:42 MOD with dip machine
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