For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Healthy chow week doesn't end when you get hydro-dunked! Stay paleo and remember the small stuff matters. That beer at the wedding (or birthday bash) comes with a price. Get onto the healthy train and stay there for the pre-Turkey Day finale.
Happy Birthday Julie!
9:32 (jumping off 2 25 lbs plates)
And hats off to Joe for his muscle ups after the WOD...you made it look all too easy my friend.
Posted by: Ian Potter | November 15, 2011 at 06:12
Awww....I missed coaching by Steve? Wah! Well, proud to announce I have another CrossFit Oahu wod inder my belt! Gotta justify all the vacation desserts right? :)
8 rounds: 8 front squats (65#), 8 box jumps (24 in), 8 hand release push ups. Whew! Hot work in this humidity! Time- 13:15 That was all after 30 mins of squat clean practice! And 15 waves caught boogie boarding earlier....another rough day as Betsy Young :) Miss you guys....come on over!
Posted by: Betsy | November 14, 2011 at 21:37
Happy Birthday Julie !
Posted by: Chris B | November 14, 2011 at 20:49
14:32... (blue band assist) Awesome coaching by Steve! Thank you!!!!! :-)
Posted by: Shammi Potter | November 14, 2011 at 20:43
16:10 with green band for pull ups. Another band for dips.
I'm stoked to report that I did my first legit Rx GHD situps, hand to the ground! Woo hoo!
Thanks, Steve, for the coaching.
The Paleo challenge has been just that lately, a challenge. I've had family visiting for a week. Well, they're gone and I'm back.
Posted by: Back on the Paleo Wagon Suzie | November 14, 2011 at 20:18
9:21 (jumped off 45 & 25lb plates)
Good to be back.
Posted by: Joseph Aihara | November 14, 2011 at 19:16
8:48 with pull ups and bar dips X3 for every one muscle up. Did it at the station. That WOD was killer!
Posted by: Taylor Hitchens | November 14, 2011 at 15:31
Happy Birthday Julie
Posted by: Kari | November 14, 2011 at 10:59
OK, Honestly...you don't even SHOW on your birthday to get your spanking? Geeeez.
Of course you probably came at your usual "Julie Time"...oh well, I'll get you next year when you turn 30.
7:52
missed #3 on round 3...always the mentalist.
Posted by: Jud | November 14, 2011 at 09:51
11:48 rx'd
Posted by: Mike R | November 14, 2011 at 09:16
12:41 w/pull-ups and blue band dips
Posted by: Angela | November 14, 2011 at 07:03