Work Capacity At Its Finest

  • October 14, 2013
  • By :
Mike
Mike

crossfit-pyramid

Keep up the hard work Paleo Challengers. Remember Fitness starts with Nutrition.ย  Lay that strong foundation.

**Today’s Monday Columbus Day schedule will be as follows. Gym opens at 5:30am but will be hosting coached class at 6am, and 7am only.There will not be a 5:30, 6:30,7:30am in Southie Orange. For the rest of the day the schedule will remain the same.**

Skill
Rowing Technique

WOD
Run 800m
30 Squat Clean Thrusters (155,105)
Row 1000m

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95, 45)

9 Comments

  • Kendra

    10/15/2013 @ 1:33 am

    18:59, 75#
    Likely should have done 65; last 4 were tough and failed on the last one. With Retta’s encouragement, I squeaked it out. Row was brutal after that.

  • Marc Piccuirro

    10/15/2013 @ 12:40 am

    14:44 loved this one!

    530HTK

  • Joel

    10/15/2013 @ 12:39 am

    19:23 @ 105.

  • Andrea Cooke

    10/15/2013 @ 12:14 am

    12:48rx

    row was tough.

  • JBo

    10/14/2013 @ 11:51 pm

    17:34 L2 – Never thought the day would come that I would actually be saying that I am starting to enjoy running!

  • Mike Quigley

    10/14/2013 @ 5:57 pm

    18:33 RX. First day back after a full week off (knee wasn’t feeling right). Those were some heavy thrusters.

  • Chris Wilson

    10/14/2013 @ 5:56 pm

    17:48 L3

    Paced myself on the SCT (learned a lesson from Grace) but ended up pacing too much and took a time hit as a result.

  • Arik Pogrebinsky

    10/14/2013 @ 1:22 pm

    23:01 @ 135
    Nothing like some goats to start the week.
    Baaaaaah

  • Jason

    10/14/2013 @ 1:07 pm

    19:40 Rx
    The first and last 5 were ridiculously heavy, and not dipping to finish the thruster proved challenging.
    530HTK

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