Move Like Your Being Chased

Sep 15th, 2013

Category: CrossFit

Move Like Your Being Chased

Babz crushing Fran

Babz crushing Fran

There will be no Open Gym today.  Unlimited members may utilize Open gym hours if they would like at 9,10,11 and Noon.

Strength
Bench Press
3-3-3-3-3

WOD
5 Wall Climbs
5 Bar Muscle-ups
100m Sprint
4 Wall Climbs
4 Bar Muscle ups
100m Run
3 Wall Climbs
3 Bar Muscle-ups
100m Sprint
2 Wall Climbs
2 Bar Muscle ups
100m Run
2 Wall Climbs
2 Bar Muscle ups
100m Run

Level 2- Sub Chest to Bar Pull-ups x3
Level 1- Sub Pull-ups x3/Hand Release Push-ups

At Home WOD:
3 Rounds through
1 minute air squats
1 minute burpees
1 minute push ups
1 minute sit ups
1 minute rest
Score= total reps

DISCUSSION 15 Comments

  1. Marc Piccuirro 09/16/2013 at 1:48 am

    Post baby WOD was tailor made.
    195×3 is a PR
    6:15
    530HTK

  2. Laura D 09/15/2013 at 5:10 pm

    90 lb bench press

    11:18 for workout, sub with pull ups

    Great start to my Sunday!

  3. nicole dholakia 09/15/2013 at 3:12 pm

    Christine: 15:18 Rx
    With my recent move, I can’t seem to find my last 2 times on this but I know the first time I did Christine I was over the 20:00 cap @ 85% bodyweight, this past year I was just under the cap at 19 something Rx. Today speaks for itself. Ashley and I got in there today and we were all business. She went first and killed it, keeping great pace and pushing through to the bitter end. Obviously I was next up and when all was said and done I asked, “how did I do?”. I felt like my deadlifts could have been a little faster and I need to rest on the top of the box if needed, 500s were solid at just a few seconds under or over 2:00. There is always room for improvement but I felt like I at least kept moving. I thought I heard her say, 18:15, but no!!! I asked her to repeat herself…confirmed, 15:18! The rumors are true, working your ass off really does come with results. I’m really proud of myself on this one, I was so disappointed the first time when I went over the cap. Today makes up for all of that. Thank you CFS members and coaches for solid coaching, support and guidance and always keeping me humble.

  4. Schurk 09/15/2013 at 1:57 am

    I will be opening the gym a bit early tomorrow, around 8AM, in case anyone needs to get their Sunday started earlier. Regular class starts at 9.

  5. nicole dholakia 09/15/2013 at 12:32 am

    I would like to go in tomorrow and do Christine if anyone needs to for the Paleo challenge. I’m not in the challenge this time but I’m dying to retest and Christine is one of my favs. Looks like unlimited members can do open gym @ 9, 10, 11 and noon…any takers?

  6. papa schurk 09/15/2013 at 12:30 am

    anybody available to judge (kick in ass) a procrastinator that needs to do christine and the mile? email me [email protected] …thanx in advance

  • Ashley cote 09/15/2013 at 1:08 am

    I’d like to go at 9:00.

  • nicole dholakia 09/15/2013 at 1:12 am

    I just sent papa schurk a text, waiting to hear back.

  • nicole dholakia 09/15/2013 at 2:16 am

    Lets do 9, I haven’t heard from papa schurk. The gym will be open at 8 just in case you wanted earlier.

  • Ashley Cote 09/15/2013 at 3:31 am

    Ok sounds good! See you around 9 🙂