Pink Phantom
Posted on August 2, 2012
WOD 8/3/12
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets
(same workout from tuesday but each set is 5% heavier)
-then-
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
There will be no stretching class this Saturday but we will have our 10am members class and free class at 11am.
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Meal Of The Day
August 3rd, 2012 - 06:41
“no show wod” for the rooster crew!
20 min amrap:
400 m run
10 push ups
10 air squats
7 rounds
August 3rd, 2012 - 06:44
Morning Crew
“Amber”
20 minute AMRAP:
400 M run
10 push ups
10 air squats
August 3rd, 2012 - 06:51
7 rds + 400m
August 3rd, 2012 - 07:03
“no show WOD” 7 rds! Good job 6 am guys!
August 3rd, 2012 - 07:15
Great work guys! 5 rounds here… Find me on FB bc I posted about y’all lol. I really enjoyed the workout this morning. Love our CFB family!!
August 3rd, 2012 - 09:27
S/O to the Rooster Crew this morning. Great job this morning. Way to go Amber getting the crew started. 7 rounds + 400 m
August 3rd, 2012 - 09:41
Ah im the picture and can’t even work out
miss yall
August 3rd, 2012 - 12:53
Only my second true WOD at Crossfit. Did the “NoShow/Amber 20 min AMRAP:
6 rounds:
200M
10 push ups
10 air squats
I’d have to agree with people have told me, I think CrossFit may be my new addiction!
Thanks for all the encouragement this morning!
August 3rd, 2012 - 12:56
11:32 rx, 0:18 pr. god it was hot but i still pr’d so it was worth it!
miss ya Erica!
August 3rd, 2012 - 13:05
BS @%/285. Helen in 12:01 @ RX. PR for me. Nice job, Jeremy. I tried to keep up. 3 CFB PRs in 2 days. Feels good to finally be back at 100% after one thing or another the past 2 months. Even swam 4,000 this morning too. For Jeremy, Cody, etc – think of me like Lochte going after Phelps. I’ll be right on your XF heals – hopefully passing you – soon.
Makes life fun.
August 3rd, 2012 - 13:45
Katie D, glad you’re enjoying it! Hope to see you next week.
August 3rd, 2012 - 15:33
14:34 Rx
Sorry again Rooster Crew. I’ll see you guys Monday with paleo treats and on Tuesday with more treats and lots of burpees.
August 3rd, 2012 - 16:42
18:19 first time to do Helen alone. Gotta remember to keep going and not stop on the run. It was very hot at 11:30
August 3rd, 2012 - 19:41
295×5 PR!!!! that last rep nearly killed me
7:41 RX PR!!! it feels so much better working out at 7:30, that heat from the 11:30 class has made me appreciate what 90 degrees feels like again!
August 3rd, 2012 - 20:18
170 x 5
13:57 rx. NOT a PR at all BUT it is 2 min faster than when I did it in Lumberton a couple of weeks ago. The heat is brutal.
Awesome Job Neal!!