A workout fit for the last day of the work week and a hero. Pace it, or kill it out of the gate?
Morrison
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Warm up options are many, here are a common series of movements that are great for prepping. Change it up and see how mobile you feel after these.
Search
Contact Us
- Call: _714 -_720 -_7239E-mail: info@crossfitmarina.com
When We Do It
- CrossFit Marina Organized Workouts:Monday-Friday 05:30, 06:00, 07:00, 08:15, and 09:15 (Please come at class time only!!). If you're late please workout at the next class! Monday - Thursday 4:15, 5:15 and 6:15 pm. Friday 4:15 and 5:15 pm Saturday 08:00 and 09:00. We are closed Sundays.
Cost
- Monthly or Daily -On a Drop-In basis: $20.00. Monthly Unlimited visits are: $170.00
Photo Albums
« Thursday | Main | Saturday »
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a00d8341bf7fe53ef014e89ac525d970d
Listed below are links to weblogs that reference Friday:
Comments
The comments to this entry are closed.
36:10 rxd (on Saturday)
Posted by: Betsy | July 10, 2011 at 20:59
30 20 10 18:59 total 9 59 work
10 inc box 14 lb wall ball 36 lb kettlebell
Posted by: Chris | July 10, 2011 at 11:44
29:52 rxd....did it Saturday.
Posted by: Bill | July 09, 2011 at 09:42
35:45 rx'd that was a BEATDOWN!
Great class Greg :)
Posted by: Angela | July 09, 2011 at 09:30
Modified WOD with rests
40, 30, 20, 10 with 10" box jumps, 25# KB and 10# wallball. Thanks , Greg et al for all the encouragement.
Posted by: Suzie | July 08, 2011 at 20:54
32:?? That was an arse beating!
Posted by: will | July 08, 2011 at 16:12
50:10 rx'd.
Posted by: Rob | July 08, 2011 at 14:14
Jenn: 24:04 started at the 40 holy moly on that one!!! Thanks for te push Nikki :)
Posted by: Jenn&randy | July 08, 2011 at 13:23
23:50? Started at 40 and so glad I did! I'm beat!
Posted by: Nik | July 08, 2011 at 12:36
31:00(40's) 12# wall ball, 15in box step ups, 36# kb
felt like 60min!
Posted by: Janice | July 08, 2011 at 12:32
35:40. (16lb wall balls, 24in jumps, 35lb KB)
I never thought it would end
Posted by: Joe Aihara | July 08, 2011 at 11:20
44:00 rx'd
Posted by: MIKE R | July 08, 2011 at 10:52