WOD 30AUG10
Posted by Admin on August 27th, 2010 filed in WOD
Saturday Endurance:
20 Mins Max Distance
Rest 5 Mins
10 Mins Max Distance
WOD:
New Almuni Workout In Honor of ENS J. Kyzer.
“Muffins”
For Time
Row 500m
Complete 4 Rounds
3 Ground to OVHD (M: 155# W: 100#)
6 Pull Ups (CTB)
9 Deadlifts (M: 155# W: 100#)
12 Push Ups (Par)
Finish with Row 1000m
Strength:
1 – 1 – 1
Back Squat
Inspiration: Men, like nails, lose their usefulness when they lose direction and begin to bend. ~Walter Savage Landor
August 30th, 2010 at 10:35
Thanks to LT Hollon for setting up an Alumni workout in my name. It was a burner.
Bush- 19:41 (J.P.)
Artz- 18:50 (135, J.P.)
XO- 22:52 (Rx’d)
B.Bush- 20:26 (95, J.P.)
Panicacci- 20:53 (135, sub 800m Run for 1000m row)
MOI- 21:56 (Rx’d)
Kessler- 14:39 (Rx’d)
Long- 16:11 (135)
Moriarty- 16:49 (115)
Recker- 23:29 (Rx’d)
Kyzer- 19:09 (Rx’d)
Holliday- 18:35 (135)
Howell- 19:47 (115)
Anderelli- 15:36 (135)
Alex- 14:57 (Rx’d)
Danner- 12:50 (Rx’d)
Thompson- 20:28 (Rx’d)
August 31st, 2010 at 10:10
CrossFit Neptune Sigonella
Strength work:
1-1-1
BM2 Hill 260, 270, 280 (PR)
YNC 310, 320, 330 (PR)
3X10
EOD1 Petroziello 185, 185, 185
EOD1 Langdon 185, 155, 155
Perfomed “Muffins” 31 Aug:
PS1 Huber 21:03 (95, JPUs)
IT2 Hoban 20:47 (95, JPUs)
YN2 Lewis 17:14 (95, JPUs)
PR1 Delong 19:20 (135)
EOD1 Langdon 16:38 (135)
ND1 Lontine 16:15 (135)
EOD2 Clark 15:30 (135)
EOD1 Petroziello 15:28 (135)
BM2 Hill 15:28 (Rx’d)
YNC 14:30 (Rx’d)
Great WOD, Kyzer! That 1000M row at the end was brutal. Classic alumni pic as well
.
August 31st, 2010 at 19:04
YNC, yes sir that was a good one. I told LT what movements I wanted and he spun that one together. I am definetely digging the new rowers; take that over running any day. Also, way to go for that Squat PR. I hit a full ROM 300# like nothing on Mon, so I think I’ll be catchin’ up to you here pretty soon.