5 x 500m Rowing Sprints
Rest approximately 2-4 minutes between efforts.
Post 5 times to comments. Compare to 090810.
Gym Record times are: GUYS 1:26.2 Cory Z, and GIRLS: 1:42.5 Kim F.
BONUS skill work:
-3 x 10 GHD Situps
-2 sets of max Double-Unders
Push-up Challenge Day 12: Women 12 / Men 24
Picture = Who’s Back Friday? Guess who came to my 9am class!
Saturday: 9am ComTeam is doing the “Air Force WOD”
10am Team workout – all fitness levels welcome
1:30 Boxing Club field trip – FREE for CFR members!
First suckas!
Lil Punk Fo-Sho……Kids are welcome to the boxing club as well everyone:)
Janimals back.
Shae I want some alone time with you in the ring.
AngD…..we have some alone time in the Ring Fo-Dam-Sho,and we can have some more alone time,when I give you a ride to the Hospital when we are finished:)
Hey Shae,
Good to hear kids are allowed on tour….which boxing club and how long is the outing this Saturday?
fab
I did a comteam mash-up last night with Jaron from 15 Wing
A. Press 135#x5x3 +Push Jerkx5 +Split Jerkx5
B. Burpee Sprints 12+14+15+14+14
C. Max Double-Unders unbroken 66+67
D. Unbroken Pull-ups: 21-15-9
Careful Shae, AngD has access to a tazer remember. Ever watch The Hangover?
Lol….I’m picturing Shae being tazered…..sorry buddy
ComTeam:
Deadlifts 185×5, 200×5, 200×5
30 second Burpee Sprints (FUN!) 11,13,14,13,13
Max Unbroken Double-Unders = 85 (2nd best ever), 8, 6
15-12-9 Pull-ups unbroken
Have fun with the rowing sprints tonight… only one puker so far!!
Some fatherly advice.Don’t use a tazer on Shae,it’ll probably just make him do more reps.As much as I’d like to protect my little daughter,maybe just have the Swat Team stand by
Touche Brian.
My sprints
1:37.6
1:42
1:49.2
1:55.5
1:46.2
Fabio…..The Regina Boxing Club on Dewdney,by the train tracks,above Gabbos,entrence on the east side of the biulding and go Up the stairs.Starts at 1:30-when-Eva people are done gettin Punched Around;)
I’ll be sporting a bear suit – bring it on!
Bring it Shae!!!!
Brad I don’t use a tazer……. And awwwwww my daddy called me little.
Someone from the evening classes forgot their black Fossil watch. It’s in the office.
Nice efforts to everyone doing the row sprints at noon! very impressive!
Com team.
no dl’s – hamstrings and buttocks are so tight and sore I can barely sit down.
burpee sprints – 13,14,15,14,15
Max Du’s unbroken – 1, 1. that’s right 1. Some days I got’em, other days no dice.
21-15-9 unbroken plu’s(on 21 did 20 then 1) trying to work on butterflys.
100 24″ bj’s, 50 wallballs, 8 MU’s, and 2 Hspu’s(struggling with these)
Blair I had to have this talk with my mother…..never ever abbreviate box jumps, unless of course you weren’t, then my bad.
Com team wod
deadlift 260x5x3
burpee sprints 15,15,15,15,15…….tried so hard to break 15.
Double unders, 2, 3….changed from my powerliftng shoes, 40, 42
pullups 15,12,9
Warm up of:
135 x 5 dl
185 x 5 dl
225 x 3 dl
240 x 2 dl
then 1 set of 5 at 275
3×5 shoulder press at 100lbs. Failed last week at this weight so I’m happy to get it this time. Deadlifts felt really good and my form doesn’t suck ass anymore.
Angdesj and christine showed me how to do the band assist HSPU. I’ll be using that a lot more dor shoulder rehab.