Time Is Of The Essence

Sep 17th, 2013

Category: CrossFit

Time Is Of The Essence

Daniyel - Weighted Box Jump

Daniyel – Weighted Box Jump

Hey Paleo Challengers. How is it going? I just wanted to make a clarification about doing mobility for points. To earn an extra 2 points add in 20+ minutes of rolling, stretching, yoga, or even massage. This is NOT  exclusively for rest days, this can be everyday. BUT it must be outside of your class time, this must be extra work that you consciously do on your own for your body maintenance. Make sure you take advantage of our mobility classes on Monday and Wednesday nights at 7pm. We are also starting yoga back up this weekend. SUNDAY AT 10AM. Yoga and Mobility Class are included with all memberships. More on Yoga tomorrow!!

Butts and Guts
50 Hollow Rocks
50 Supermans
25 Jack Knives
25 Bridges (if too easy try single leg)

Row 1000m
40 Wallballs
Rest 3 minutes
Row 750m
30 wallballs
Rest 2 Minutes
Row 500m
20 Wallballs
Rest 1 minute
Row 250
10 wallballs

L1 – cut the WallBalls in half

Ca$h Out
Weighted sit-up

DISCUSSION 15 Comments

  1. Ryan Gould 09/18/2013 at 4:00 pm

    WOD: 24:39 #14 wall balls

    1 pood for cash out

  2. Nick D'Ascensao 09/18/2013 at 3:05 pm

    WOD: 24:14 RX

  3. Kendra 09/18/2013 at 2:19 am

    this one was TOUGH. 26:16, RX number of reps and height, but only green ball
    cashed out
    really need to work on rowing. the 750 felt like hell

  4. Marc Piccuirro 09/18/2013 at 2:16 am

    Goat city
    21:22 ugh

  5. Joel 09/18/2013 at 1:17 am

    28:31 14# wall balls. .75 pood for the cash out.
    Serious goat wod for me.

  6. Jason 09/17/2013 at 1:02 pm

    20:26 Rx
    Pretty sure coming to a 530a class puts you at greater risk for having a baby. This may or may not be a proven scientific fact.

  7. Chris Wilson 09/17/2013 at 12:57 pm

    22:29 Rx

  8. Patrick V 09/17/2013 at 12:41 pm

    5;30am is spitting out babies left and right!
    I huffed and puffed my way to a 20:27 Rx finish today. DeDonno refused to take a Michigan/Ohio State hoodie picture.

  9. Marc Piccuirro 09/17/2013 at 12:49 am

    Pic upload attempt 3