"Aloha" means hello and good-bye… which is an appropriate name for today's WOD. Maria has only trained with us for 1 month, and now she is leaving for Hawaii. It may only have been a month, but it feels like she has been with us all summer! Enjoy your WOD, Maria (and your journey!)
Aloha, Maria
For time:
20 squat cleans – 95# (65#), 20 pull-ups
15 squat cleans, 15 pull-ups
10 squat cleans, 10 pull-ups
500 meter row
10 squat cleans, 10 pull-ups
15 squat cleans, 15 pull-ups
20 squat cleans, 20 pull-ups
post times to comments:
main site rest day
DAY 75 of the burpee challenge
DAY 2 of the paleo challenge
I’ve said it before…BADGER (in any format) is a BEAST!
Aloha Maria!
All the best in Hawaii!
I’ll make this up during the week.
I’ve said it before…BADGER (in any format) is a BEAST!
Aloha Maria!
All the best in Hawaii!
I’ll make this up during the week.
I’ve said it before…BADGER (in any format) is a BEAST!
Aloha Maria!
All the best in Hawaii!
I’ll make this up during the week.
I’ve said it before…BADGER (in any format) is a BEAST!
Aloha Maria!
All the best in Hawaii!
I’ll make this up during the week.
DANG!!Looks really Challenging..i know what ill be makin up on Thursday.:)
I haven’t met Maria, but good luck.
If you happen to run across Fellow Crossfitter BJ Penn say hi for me.
i’m gonna try and drop in @ Crossfit Lewes tomorrow.
DANG!!Looks really Challenging..i know what ill be makin up on Thursday.:)
I haven’t met Maria, but good luck.
If you happen to run across Fellow Crossfitter BJ Penn say hi for me.
i’m gonna try and drop in @ Crossfit Lewes tomorrow.
DANG!!Looks really Challenging..i know what ill be makin up on Thursday.:)
I haven’t met Maria, but good luck.
If you happen to run across Fellow Crossfitter BJ Penn say hi for me.
i’m gonna try and drop in @ Crossfit Lewes tomorrow.
DANG!!Looks really Challenging..i know what ill be makin up on Thursday.:)
I haven’t met Maria, but good luck.
If you happen to run across Fellow Crossfitter BJ Penn say hi for me.
i’m gonna try and drop in @ Crossfit Lewes tomorrow.
BURPING IVAN the TERRIBLE:
90 seconds of burpees
50 lunges, push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
20:02
92 burpees completed
This is a good one if you cannot make it to the Shed.
Goal would be to make sure all your burpees for the day are covered.
BURPING IVAN the TERRIBLE:
90 seconds of burpees
50 lunges, push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
20:02
92 burpees completed
This is a good one if you cannot make it to the Shed.
Goal would be to make sure all your burpees for the day are covered.
BURPING IVAN the TERRIBLE:
90 seconds of burpees
50 lunges, push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
20:02
92 burpees completed
This is a good one if you cannot make it to the Shed.
Goal would be to make sure all your burpees for the day are covered.
BURPING IVAN the TERRIBLE:
90 seconds of burpees
50 lunges, push-ups, sit-ups
90 seconds of burpees
40 lunges, push-ups, sit-ups
90 seconds of burpees
30 lunges, push-ups, sit-ups
90 seconds of burpees
20 lunges, push-ups, sit-ups
90 seconds of burpees
10 lunges, push-ups, sit-ups
20:02
92 burpees completed
This is a good one if you cannot make it to the Shed.
Goal would be to make sure all your burpees for the day are covered.
Shouldn’t we be seeing the return of the Fabulous Fred today?
Shouldn’t we be seeing the return of the Fabulous Fred today?
Shouldn’t we be seeing the return of the Fabulous Fred today?
Shouldn’t we be seeing the return of the Fabulous Fred today?
The Paleo challenge – are we supposed to do the performance benchmarks?
The Paleo challenge – are we supposed to do the performance benchmarks?
The Paleo challenge – are we supposed to do the performance benchmarks?
The Paleo challenge – are we supposed to do the performance benchmarks?
This one looks tough.
This one looks tough.
This one looks tough.
This one looks tough.
i guess i’ll be practicing pull-ups a lot today! LOL
i guess i’ll be practicing pull-ups a lot today! LOL
i guess i’ll be practicing pull-ups a lot today! LOL
i guess i’ll be practicing pull-ups a lot today! LOL
(pull ups was listed as a fear-to-goal item for me)
(pull ups was listed as a fear-to-goal item for me)
(pull ups was listed as a fear-to-goal item for me)
(pull ups was listed as a fear-to-goal item for me)
CFL WOD
run 100m
10 Front Squats
run 200m
10 FS
20 Push Press
run 300m
10 FS
20 PP
30 Thrusters
Run 400m
10 FS
20 PP
30 Thrusters
80 Situps
@65lbs
28:47
CFL WOD
run 100m
10 Front Squats
run 200m
10 FS
20 Push Press
run 300m
10 FS
20 PP
30 Thrusters
Run 400m
10 FS
20 PP
30 Thrusters
80 Situps
@65lbs
28:47
CFL WOD
run 100m
10 Front Squats
run 200m
10 FS
20 Push Press
run 300m
10 FS
20 PP
30 Thrusters
Run 400m
10 FS
20 PP
30 Thrusters
80 Situps
@65lbs
28:47
CFL WOD
run 100m
10 Front Squats
run 200m
10 FS
20 Push Press
run 300m
10 FS
20 PP
30 Thrusters
Run 400m
10 FS
20 PP
30 Thrusters
80 Situps
@65lbs
28:47
Yo Pat- awesome job with creating that workout! I think it may be worthy of its own name! definitely in the top 3 hardest for me….You’da man!
Hope I can walk tomorrow…
Yo Pat- awesome job with creating that workout! I think it may be worthy of its own name! definitely in the top 3 hardest for me….You’da man!
Hope I can walk tomorrow…
Yo Pat- awesome job with creating that workout! I think it may be worthy of its own name! definitely in the top 3 hardest for me….You’da man!
Hope I can walk tomorrow…
Yo Pat- awesome job with creating that workout! I think it may be worthy of its own name! definitely in the top 3 hardest for me….You’da man!
Hope I can walk tomorrow…
I stayed home to take advantage of the good weather and mow this afternoon. Unfortunately I broke the mower…lol
Day 2 Paleo…so far so funky!
I stayed home to take advantage of the good weather and mow this afternoon. Unfortunately I broke the mower…lol
Day 2 Paleo…so far so funky!
I stayed home to take advantage of the good weather and mow this afternoon. Unfortunately I broke the mower…lol
Day 2 Paleo…so far so funky!
I stayed home to take advantage of the good weather and mow this afternoon. Unfortunately I broke the mower…lol
Day 2 Paleo…so far so funky!
Day 1 modified:
Beard-37:38
KennyG-31:50
Amber-30:43
Maryanne-20:50
Erin-27:26
Rosemary-27:48
Melanie-28:27
Cheryl-26:53
Janice-25:35
Lisa-37:13
Larry-DNF
Joanne-23:17
Day 1 rx’d:
SvW-26:40
Matt-28:32
CZ-29:48
Maria-25:03
VonRon-32:09
Deb-30:59
Randy-49:39
Greg-32:54
Charlie-25:09
Bill-31:43
Scott-25:43
Day 1 modified:
Beard-37:38
KennyG-31:50
Amber-30:43
Maryanne-20:50
Erin-27:26
Rosemary-27:48
Melanie-28:27
Cheryl-26:53
Janice-25:35
Lisa-37:13
Larry-DNF
Joanne-23:17
Day 1 rx’d:
SvW-26:40
Matt-28:32
CZ-29:48
Maria-25:03
VonRon-32:09
Deb-30:59
Randy-49:39
Greg-32:54
Charlie-25:09
Bill-31:43
Scott-25:43
Day 1 modified:
Beard-37:38
KennyG-31:50
Amber-30:43
Maryanne-20:50
Erin-27:26
Rosemary-27:48
Melanie-28:27
Cheryl-26:53
Janice-25:35
Lisa-37:13
Larry-DNF
Joanne-23:17
Day 1 rx’d:
SvW-26:40
Matt-28:32
CZ-29:48
Maria-25:03
VonRon-32:09
Deb-30:59
Randy-49:39
Greg-32:54
Charlie-25:09
Bill-31:43
Scott-25:43
Day 1 modified:
Beard-37:38
KennyG-31:50
Amber-30:43
Maryanne-20:50
Erin-27:26
Rosemary-27:48
Melanie-28:27
Cheryl-26:53
Janice-25:35
Lisa-37:13
Larry-DNF
Joanne-23:17
Day 1 rx’d:
SvW-26:40
Matt-28:32
CZ-29:48
Maria-25:03
VonRon-32:09
Deb-30:59
Randy-49:39
Greg-32:54
Charlie-25:09
Bill-31:43
Scott-25:43
Thanks for the props, Bill
And nice work over there McCoy!
This wod was like “rip city”. I have some great photos to post but I need to hit the rack.
Will do my best to post pics tomorrow!
Thanks for the props, Bill
And nice work over there McCoy!
This wod was like “rip city”. I have some great photos to post but I need to hit the rack.
Will do my best to post pics tomorrow!
Thanks for the props, Bill
And nice work over there McCoy!
This wod was like “rip city”. I have some great photos to post but I need to hit the rack.
Will do my best to post pics tomorrow!
Thanks for the props, Bill
And nice work over there McCoy!
This wod was like “rip city”. I have some great photos to post but I need to hit the rack.
Will do my best to post pics tomorrow!
Thank you soo much Pat, Janine, and every shed head for making me feel so welcome over the past month!! It has truly been a great experience at the shed and I already can’t wait to come back to visit!! Thank you for dedicating this wod to me -it was tough, but actually a lot of fun, regardless of the 5 bloody rips on my hands haha. No pain, no gain right?
McCoy – I will definitely lookout for BJ Penn – if he is at Crossfit Oahu!!
See you all again soon – hopefully Thanksgiving! In the meantime I will continue to check you guys out and post on the website 🙂
Thank you soo much Pat, Janine, and every shed head for making me feel so welcome over the past month!! It has truly been a great experience at the shed and I already can’t wait to come back to visit!! Thank you for dedicating this wod to me -it was tough, but actually a lot of fun, regardless of the 5 bloody rips on my hands haha. No pain, no gain right?
McCoy – I will definitely lookout for BJ Penn – if he is at Crossfit Oahu!!
See you all again soon – hopefully Thanksgiving! In the meantime I will continue to check you guys out and post on the website 🙂
Thank you soo much Pat, Janine, and every shed head for making me feel so welcome over the past month!! It has truly been a great experience at the shed and I already can’t wait to come back to visit!! Thank you for dedicating this wod to me -it was tough, but actually a lot of fun, regardless of the 5 bloody rips on my hands haha. No pain, no gain right?
McCoy – I will definitely lookout for BJ Penn – if he is at Crossfit Oahu!!
See you all again soon – hopefully Thanksgiving! In the meantime I will continue to check you guys out and post on the website 🙂
Thank you soo much Pat, Janine, and every shed head for making me feel so welcome over the past month!! It has truly been a great experience at the shed and I already can’t wait to come back to visit!! Thank you for dedicating this wod to me -it was tough, but actually a lot of fun, regardless of the 5 bloody rips on my hands haha. No pain, no gain right?
McCoy – I will definitely lookout for BJ Penn – if he is at Crossfit Oahu!!
See you all again soon – hopefully Thanksgiving! In the meantime I will continue to check you guys out and post on the website 🙂
Thanks for all your help Maria, good luck!!
http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-2/
salt – ouchie!!
Thanks for all your help Maria, good luck!!
http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-2/
salt – ouchie!!
Thanks for all your help Maria, good luck!!
http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-2/
salt – ouchie!!
Thanks for all your help Maria, good luck!!
http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-2/
salt – ouchie!!
great article deb!
good luck in hawaii maria!
great article deb!
good luck in hawaii maria!
great article deb!
good luck in hawaii maria!
great article deb!
good luck in hawaii maria!
Deb – performance benchmarks:
You may have incorporated the deadlifts with the WOD posted in the Shed today.
We did Fran not too long ago, so I may just use that time and complete at the end of the challenge.
Maybe I’ll try to fit in the row/run “hell” WOD (as everyone is calling it) tomorrow???
Lots of catching up for me this week.
Deb – performance benchmarks:
You may have incorporated the deadlifts with the WOD posted in the Shed today.
We did Fran not too long ago, so I may just use that time and complete at the end of the challenge.
Maybe I’ll try to fit in the row/run “hell” WOD (as everyone is calling it) tomorrow???
Lots of catching up for me this week.
Deb – performance benchmarks:
You may have incorporated the deadlifts with the WOD posted in the Shed today.
We did Fran not too long ago, so I may just use that time and complete at the end of the challenge.
Maybe I’ll try to fit in the row/run “hell” WOD (as everyone is calling it) tomorrow???
Lots of catching up for me this week.
Deb – performance benchmarks:
You may have incorporated the deadlifts with the WOD posted in the Shed today.
We did Fran not too long ago, so I may just use that time and complete at the end of the challenge.
Maybe I’ll try to fit in the row/run “hell” WOD (as everyone is calling it) tomorrow???
Lots of catching up for me this week.
In addition to the 200 sit-ups we rode the bikes “on the sand” for 6 miles!
In addition to the 200 sit-ups we rode the bikes “on the sand” for 6 miles!
In addition to the 200 sit-ups we rode the bikes “on the sand” for 6 miles!
In addition to the 200 sit-ups we rode the bikes “on the sand” for 6 miles!
18:58
Only about 1 year later. Better late than never!
18:58
Only about 1 year later. Better late than never!
18:58
Only about 1 year later. Better late than never!
18:58
Only about 1 year later. Better late than never!