Crazy Gymnastical

Endurance Program is on tonight. Meet Brogan at the garage door of Southie Green at 6:30pm. This is a free class, take advantage.

Paralette Play Time
Paralette Play Time
David Neumeyer is bike riding in September for the American Lung Association on the Cape (Autumn Escape Bike Trek). ย  He has been doing this ride for many years, his first year back in 1996.ย  It’s a great cause and lots of fun and he was hoping the CFS community would help out with his fundraising.ย  There is a mall collection bin at the desk of Southie Green where you can leave any donations.ย  His hope is to get most (if not all) to donate $1 and raise about $500.ย  If you would rather contribute directly to his fundraising page, you can do so here.ย  Lastly, if anyone is interested in riding, there team could always use more recruits.

Skill
L-sit Hold
Gymnastics with the parallettes

Midline
Alternating tabatta
-Plank
-L-sit

Partner WOD
Row 750m
Row 500m
Row 250m
Then..
10 Rounds of:
5 Burpee Pull-ups
20 Double Unders
Row 250m
Row 500m
Row 750m

Level 2 – 10 Double Unders
Level 1 – 40 singles

-One person works at a time. Partner A Rows an entire 750m while Partner B rests then partner b rows 750m so on and so forth. After completing the rows each partner will complete 5 Rounds of the burpee pull-ups and dubs in the same fashion and then return to the rows.

10 Comments

  • Joel

    08/21/2013 @ 11:45 am

    WOD: 43:13 with Ryan.
    Thanks to Haley and Julie for the help w/ rowing. Power strokes every 100M are where it’s at.

  • Nick D'Ascensao

    08/21/2013 @ 12:53 am

    38:01 RX partnered with Barrow. Wheels came completely off for me during the double unders but Jason crushed it.

  • nicole dholakia

    08/21/2013 @ 12:53 am

    Team badass: 40:26, runs for rows 200/400/600

  • jason barrow

    08/21/2013 @ 12:50 am

    WOD: 38:01 Rx with Nick ‘All Day’ D’A

    LOVED this damn WOD, partner wod consisting of 3 movements I like doing.

  • Jenna Lamy

    08/21/2013 @ 12:39 am

    WOD – 40:05. Wasn’t as bad as I thought it would be.

    JBo – I hear ya! If only I could do two in a row!

  • JBo

    08/20/2013 @ 11:18 pm

    This one was fun in a masochistic sort of way, but then again most CrossFit workouts are! It’s beyond me how I can alternate dub, single, dub, single without a trip up in all 5 sets, but can’t string 2 dubs together to save my life…
    WOD: 36:21 with my bud Alan – L2

  • papa schurk

    08/20/2013 @ 9:29 pm

    partnered up with Ryan at 730,
    wod 38:43 that last 750 was a gasser
    hold an L-sit, marc, now thats funny…for me anyway!!!

  • sammy belton

    08/20/2013 @ 8:03 pm

    46:02 team up with Bobby! (thanks Bro)

    When I read this WOD last night I knew it was going to be difficult. I didn’t realize how hard it would be. This kicked my ass.

  • Marc Piccuirro

    08/20/2013 @ 2:05 pm

    Hooked it with Heady Vetter today. Did work:
    31:47

    Abs were so spent I could hardly hold an L sit. Yikes

  • Chris Wilson

    08/20/2013 @ 12:26 pm

    37:04 Rx

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