REMINDERS: Sign ups for Halloween Havoc, October 27th. Deadline is approaching. Cost is 25 dollars. Tons of fun coming your way.
Gymnastics Seminar November 17. cost is 100 dollars. Want better handstands? Pullups? Muscle ups? This is a 4 hour seminar and has been highly regarded at CrossFit Oldtown and CrossFit Lorton.
Are you new to our community and find learning the clean, snatch, deadlift, double under frustrating? Think about the Jump Start Program. First session is coming up in October. Email me if you are unsure or have any questions.
SATURDAY WOD:
50-35-20 reps of:
Wall balls 10 ft target 20/16
Pull-ups
Double-unders
Post time to comments:
Coach’s Notes: This was a mainsite WOD in August. You can check over there to compare your result with the rest of the world.
7am open, not going to make it tomorrow
2 9am slots open
8 am open
8 open
8 am open
WOD: 16:24 Rx
-NO RIPS!!!
Niiiiice
2 openings for 8 am.
Sorry for late notice but cant make the 9am
27:14 red band
Taking a 9
9am open
20:26
Push press (45#) in place of wallballs
Rx pull-ups and double unders.
DNF 273reps
double unders slowed me down
24:47 RX
DNF 50-35 + du
Red band, 9′ target, singles
Started on du
28:41rx
DNF 50, 35, + 15 WB
Blue band for first 60 pullups, then green. 14# ball
17:24Rx
27:42. Skinny orange band, 16#WB, 4x singles
18:53. Rx
26:57 Used a band for about 10 reps, no band for the rest. single unders
Did at home
18:30 – Pushups instead of pullups because of cut on hand, 16#w 9ft, du’s
18:12 rx
15:32 rx
5 mile run (9 min pace)
Sunday makeup WOD at NickyB’s garage box:
20:55 Rx
Thanks again Nick for opening up the garage for me.
DNF:
50 PU (red band), 50 DUs (and a lot of extra singles to get there), 50 WB 16#
35 20″ box jumps (subbed pull ups), 16 DU’s
24 min, bands for pull ups…all of them!