Complete the following reps and movements for time:
21-18-15-12-9-6-3
knees to elbows
box jumps
post times to comments:
main site WOD
day 2 of the pull-up challenge (don't forget to log your pull-ups)
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
Whoa, it is 7AM and no remarks from J9 or SvW.
Whoa, it is 7AM and no remarks from J9 or SvW.
Whoa, it is 7AM and no remarks from J9 or SvW.
Whoa, it is 7AM and no remarks from J9 or SvW.
Whoa, it is 7AM and no remarks from J9 or SvW.
Monday.
Monday.
Monday.
Monday.
Monday.
i need to pay attention to form on both of these, my time is going to suffer because of it, but that’s where my focus is going to be on this workout.
what time is it anyway?
i need to pay attention to form on both of these, my time is going to suffer because of it, but that’s where my focus is going to be on this workout.
what time is it anyway?
i need to pay attention to form on both of these, my time is going to suffer because of it, but that’s where my focus is going to be on this workout.
what time is it anyway?
i need to pay attention to form on both of these, my time is going to suffer because of it, but that’s where my focus is going to be on this workout.
what time is it anyway?
i need to pay attention to form on both of these, my time is going to suffer because of it, but that’s where my focus is going to be on this workout.
what time is it anyway?
Saturday we did
21 15 9
lunges, situps, burpees
Janice: 6:18
Scott: 6:09
Emily: 6:09 (my sister-in-law)
Both Janice and I improved about 1 minute over the last time we did it in August.
Yesterday we surfed a bit.
Hopefully we can get a workout in today as we prepare for our trek back home.
Hope to be back at the shed on Thursday.
Saturday we did
21 15 9
lunges, situps, burpees
Janice: 6:18
Scott: 6:09
Emily: 6:09 (my sister-in-law)
Both Janice and I improved about 1 minute over the last time we did it in August.
Yesterday we surfed a bit.
Hopefully we can get a workout in today as we prepare for our trek back home.
Hope to be back at the shed on Thursday.
Saturday we did
21 15 9
lunges, situps, burpees
Janice: 6:18
Scott: 6:09
Emily: 6:09 (my sister-in-law)
Both Janice and I improved about 1 minute over the last time we did it in August.
Yesterday we surfed a bit.
Hopefully we can get a workout in today as we prepare for our trek back home.
Hope to be back at the shed on Thursday.
Saturday we did
21 15 9
lunges, situps, burpees
Janice: 6:18
Scott: 6:09
Emily: 6:09 (my sister-in-law)
Both Janice and I improved about 1 minute over the last time we did it in August.
Yesterday we surfed a bit.
Hopefully we can get a workout in today as we prepare for our trek back home.
Hope to be back at the shed on Thursday.
Saturday we did
21 15 9
lunges, situps, burpees
Janice: 6:18
Scott: 6:09
Emily: 6:09 (my sister-in-law)
Both Janice and I improved about 1 minute over the last time we did it in August.
Yesterday we surfed a bit.
Hopefully we can get a workout in today as we prepare for our trek back home.
Hope to be back at the shed on Thursday.
Don’t know if I will make it in tonight. I have a dentist appointment at 7 and I have to pick up Ava from school.
Don’t know if I will make it in tonight. I have a dentist appointment at 7 and I have to pick up Ava from school.
Don’t know if I will make it in tonight. I have a dentist appointment at 7 and I have to pick up Ava from school.
Don’t know if I will make it in tonight. I have a dentist appointment at 7 and I have to pick up Ava from school.
Don’t know if I will make it in tonight. I have a dentist appointment at 7 and I have to pick up Ava from school.
Unfortunately I have a meeting tonite…..
def be in tomorrow
Unfortunately I have a meeting tonite…..
def be in tomorrow
Unfortunately I have a meeting tonite…..
def be in tomorrow
Unfortunately I have a meeting tonite…..
def be in tomorrow
Unfortunately I have a meeting tonite…..
def be in tomorrow
im out too, not gonna happen tonight…
im out too, not gonna happen tonight…
im out too, not gonna happen tonight…
im out too, not gonna happen tonight…
im out too, not gonna happen tonight…
FGB Prep (better late than not at all), from CF Genesis-It’s All in the Legs:
http://www.crossfitgenesis.com/fight-gone-bad-all-in-the-legs.html
FGB Prep (better late than not at all), from CF Genesis-It’s All in the Legs:
http://www.crossfitgenesis.com/fight-gone-bad-all-in-the-legs.html
FGB Prep (better late than not at all), from CF Genesis-It’s All in the Legs:
http://www.crossfitgenesis.com/fight-gone-bad-all-in-the-legs.html
FGB Prep (better late than not at all), from CF Genesis-It’s All in the Legs:
http://www.crossfitgenesis.com/fight-gone-bad-all-in-the-legs.html
FGB Prep (better late than not at all), from CF Genesis-It’s All in the Legs:
http://www.crossfitgenesis.com/fight-gone-bad-all-in-the-legs.html
Twist on Today’s WOD:
21-15-9-15-21:
K2E
Burpees
OH Lunge (45#)
16:20
Didn’t want to push the box jumps with my “Bill’s Phantom Knee” still lingering…
My warm-up included a shameless attempt at once again getting the Netcong Police to try CrossFit by setting off the alarm – so they would show up at the Shed (before daybreak).
Pull-ups = only 11
My day was done once I got through the alarm going off.
On another note, I tried the paleo pancakes tonight:
1 cup almond meal
1/4 cup coconut milk
1 egg
splash of vanilla
blueberries
Not bad, not great. I cannot remember the last time I actually ate pancakes – but I wanted to give this one a shot.
Looks like it will be a slow night tonight – be ready for Day 2 tomorrow!
FGB 5 days away!
Get fired up for it!
Twist on Today’s WOD:
21-15-9-15-21:
K2E
Burpees
OH Lunge (45#)
16:20
Didn’t want to push the box jumps with my “Bill’s Phantom Knee” still lingering…
My warm-up included a shameless attempt at once again getting the Netcong Police to try CrossFit by setting off the alarm – so they would show up at the Shed (before daybreak).
Pull-ups = only 11
My day was done once I got through the alarm going off.
On another note, I tried the paleo pancakes tonight:
1 cup almond meal
1/4 cup coconut milk
1 egg
splash of vanilla
blueberries
Not bad, not great. I cannot remember the last time I actually ate pancakes – but I wanted to give this one a shot.
Looks like it will be a slow night tonight – be ready for Day 2 tomorrow!
FGB 5 days away!
Get fired up for it!
Twist on Today’s WOD:
21-15-9-15-21:
K2E
Burpees
OH Lunge (45#)
16:20
Didn’t want to push the box jumps with my “Bill’s Phantom Knee” still lingering…
My warm-up included a shameless attempt at once again getting the Netcong Police to try CrossFit by setting off the alarm – so they would show up at the Shed (before daybreak).
Pull-ups = only 11
My day was done once I got through the alarm going off.
On another note, I tried the paleo pancakes tonight:
1 cup almond meal
1/4 cup coconut milk
1 egg
splash of vanilla
blueberries
Not bad, not great. I cannot remember the last time I actually ate pancakes – but I wanted to give this one a shot.
Looks like it will be a slow night tonight – be ready for Day 2 tomorrow!
FGB 5 days away!
Get fired up for it!
Twist on Today’s WOD:
21-15-9-15-21:
K2E
Burpees
OH Lunge (45#)
16:20
Didn’t want to push the box jumps with my “Bill’s Phantom Knee” still lingering…
My warm-up included a shameless attempt at once again getting the Netcong Police to try CrossFit by setting off the alarm – so they would show up at the Shed (before daybreak).
Pull-ups = only 11
My day was done once I got through the alarm going off.
On another note, I tried the paleo pancakes tonight:
1 cup almond meal
1/4 cup coconut milk
1 egg
splash of vanilla
blueberries
Not bad, not great. I cannot remember the last time I actually ate pancakes – but I wanted to give this one a shot.
Looks like it will be a slow night tonight – be ready for Day 2 tomorrow!
FGB 5 days away!
Get fired up for it!
Twist on Today’s WOD:
21-15-9-15-21:
K2E
Burpees
OH Lunge (45#)
16:20
Didn’t want to push the box jumps with my “Bill’s Phantom Knee” still lingering…
My warm-up included a shameless attempt at once again getting the Netcong Police to try CrossFit by setting off the alarm – so they would show up at the Shed (before daybreak).
Pull-ups = only 11
My day was done once I got through the alarm going off.
On another note, I tried the paleo pancakes tonight:
1 cup almond meal
1/4 cup coconut milk
1 egg
splash of vanilla
blueberries
Not bad, not great. I cannot remember the last time I actually ate pancakes – but I wanted to give this one a shot.
Looks like it will be a slow night tonight – be ready for Day 2 tomorrow!
FGB 5 days away!
Get fired up for it!
Day 1 modified:
Elena-8:31, jumped the reebok step
Diet Pepsi-10:30, step-up
Maryanne-6:56, knee tucks, step-up
Rachael-17:30, step-up
Shannon-7:05, step-up
Anna-18:03, step-up
Kim-12:42, step-up
Larry-9:31, step-up
Day 1 rx’d: *knees did not reach elbows
VonRon-9:08*
CZ-10:52
Matt-15:18
KennyG-13:34*
Randy-13:02
Pat-9:34
Brandon-6:15*
Adam-7:36*
DaveP-13:42
Cam-8:54
Bill-10:55
Jorge-4:50*
McCoy-9:45
Ed-10:18
David-16:28
Day 1 modified:
Elena-8:31, jumped the reebok step
Diet Pepsi-10:30, step-up
Maryanne-6:56, knee tucks, step-up
Rachael-17:30, step-up
Shannon-7:05, step-up
Anna-18:03, step-up
Kim-12:42, step-up
Larry-9:31, step-up
Day 1 rx’d: *knees did not reach elbows
VonRon-9:08*
CZ-10:52
Matt-15:18
KennyG-13:34*
Randy-13:02
Pat-9:34
Brandon-6:15*
Adam-7:36*
DaveP-13:42
Cam-8:54
Bill-10:55
Jorge-4:50*
McCoy-9:45
Ed-10:18
David-16:28
Day 1 modified:
Elena-8:31, jumped the reebok step
Diet Pepsi-10:30, step-up
Maryanne-6:56, knee tucks, step-up
Rachael-17:30, step-up
Shannon-7:05, step-up
Anna-18:03, step-up
Kim-12:42, step-up
Larry-9:31, step-up
Day 1 rx’d: *knees did not reach elbows
VonRon-9:08*
CZ-10:52
Matt-15:18
KennyG-13:34*
Randy-13:02
Pat-9:34
Brandon-6:15*
Adam-7:36*
DaveP-13:42
Cam-8:54
Bill-10:55
Jorge-4:50*
McCoy-9:45
Ed-10:18
David-16:28
Day 1 modified:
Elena-8:31, jumped the reebok step
Diet Pepsi-10:30, step-up
Maryanne-6:56, knee tucks, step-up
Rachael-17:30, step-up
Shannon-7:05, step-up
Anna-18:03, step-up
Kim-12:42, step-up
Larry-9:31, step-up
Day 1 rx’d: *knees did not reach elbows
VonRon-9:08*
CZ-10:52
Matt-15:18
KennyG-13:34*
Randy-13:02
Pat-9:34
Brandon-6:15*
Adam-7:36*
DaveP-13:42
Cam-8:54
Bill-10:55
Jorge-4:50*
McCoy-9:45
Ed-10:18
David-16:28
Day 1 modified:
Elena-8:31, jumped the reebok step
Diet Pepsi-10:30, step-up
Maryanne-6:56, knee tucks, step-up
Rachael-17:30, step-up
Shannon-7:05, step-up
Anna-18:03, step-up
Kim-12:42, step-up
Larry-9:31, step-up
Day 1 rx’d: *knees did not reach elbows
VonRon-9:08*
CZ-10:52
Matt-15:18
KennyG-13:34*
Randy-13:02
Pat-9:34
Brandon-6:15*
Adam-7:36*
DaveP-13:42
Cam-8:54
Bill-10:55
Jorge-4:50*
McCoy-9:45
Ed-10:18
David-16:28
max effort pull-ups – 36
max effort pull-ups – 36
max effort pull-ups – 36
max effort pull-ups – 36
max effort pull-ups – 36
Max effort pullups 25.
Max effort pullups 25.
Max effort pullups 25.
Max effort pullups 25.
Max effort pullups 25.