We'll call the plate your friend in this. And then we'll just say you don't want to fall off the GHD with your friend in your arms. Get in there securely before picking up your buddy. You can use DB's to anchor your feet for the sit ups too.
Complete as many rounds in 30 minutes as you can of:
Run 400m
10 L-Pull-Ups
15 Back Extension with 25 pound plate
20 Sit-Ups with 25 pound plate
The mod for the L-Pull-Ups in this WOD is Knees to Elbows (or thighs up to parallel with the ground).
Reminders: We'll be closed tomorrow morning for the Randy Simmons Memorial 5k and CF Challenge.
Review an ultra strict Paleo foods guide. Then remember that L. Cordain, Robb Wolf and others recommend slight variations on the theme. Hit us up with questions if you have any and we'll steer you away from those sweets.
Please keep the families and friends of the Seal Beach victims in your thoughts during this tough time.
4 rounds
mods
knees to elbows for L-pull ups
good mornings for back ext
sit ups with 15#
Posted by: janice | October 14, 2011 at 20:43
6 rds: 15# for both & knees to elbows...good stuff! Great energy tonight, kids! Thanks for my fun birthday week...have a good weekend :)
Posted by: Betsy | October 14, 2011 at 19:59
6 rds + 400 + 40 reps (5 short!)
20lb db's & L pullups
Posted by: Joe Aihara | October 14, 2011 at 19:59
6 rds: 15# for both & knees to elbows...good stuff! Great energy tonight, kids! Thanks for my fun birthday week...have a good weekend :)
Posted by: Betsy | October 14, 2011 at 19:59
10 sit ups short of 6 rounds...OR
5 rounds plus 35.
Used 15# dumbbell for both sit ups and back extensions
It's still knees to wherever I can lift 'em. I'm proud, though, that I did all 10 lifts in all rounds without ever touching the ground. It's progress. Someday I'll catch you guys, someday.
Have a great weekend and be good to yourselves and others.
Posted by: Suzie | October 14, 2011 at 19:24
7 rounds.
15 pound dumbell for sit ups 12 pounder for back extensions.
Complete as many rounds in 30 minutes as you can of:
Run 400m
10 L-Pull-Ups
15 Back Extension with 25 pound plate
20 Sit-Ups with 25 pound plate
Posted by: Chris B | October 14, 2011 at 19:12
7 rounds
RX'D
Way to go night crew....
Posted by: Blair | October 14, 2011 at 18:34
You know work has been busy bcs I havent posted in a few...
Definetly miss the Wods with the AM/PM crews.
Todays wod was a gasser especially in this heat!!!
Although looks like the chatter is as usual.
My thoughts and prayers are with all those involved, related and affected by the tragedy in Seal Beach.
As for Saturday (tomorrow) ALL are welcome to join the festivities at the Elysian Park Academy.. It will be a good cause for a fallen warrior "Randy Simmons" There will be a 5k and a CrossFit challenge. All for a great cause. And yes Jud I wil attempt to represent!!! Hope to see some familiar faces, I wil be there at 0dark00..
Posted by: FreightTrain | October 14, 2011 at 16:59
Looking strong brother! Wish I could do the 5k but I have 2 football games and 1 basketball game...run hard!
Posted by: will | October 14, 2011 at 15:53
Awesome work 0900..PR for every man, woman and child!
Sorry Julie, wrong class time again for you. I appreciated the fact that although you were unable to be an athlete, you were a fine athletic supporter. Next time pom-poms would be nice.
7rounds + 100m
btw: someone just asked me in the store, "Hey, did you get a free T shirt with that free T shirt?" My answer, "Yes, but I had to work for it."
Have a nice weekend all, and represent us proud at the Police Academy!
Posted by: jud | October 14, 2011 at 12:01
6 rnds + 400m rx'd
Posted by: John | October 14, 2011 at 10:53
6 rounds, 400m run & 9 reps rx'd
Posted by: Mike R | October 14, 2011 at 10:50