3 rounds for time of:
KB swings
Pull ups
Burpees
Knees to Elbows
Double Unders
Continuous work for 5 minutes and then 1 minute rest. Each minute will be spent at each exercise. Count the total number of reps for each round and then add all three rounds to get your score.
This WOD is shamelessly stolen from Crossfit San Diego.
Well, maybe with a little shame...
Don't forget the New Year's Eve shredder at 10 am! Be there or be... at work, like me, or asleep like the people in China at that time.
"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'" - Muhammad Ali
6 comments:
I can't wait til everyone's back. This just stinks. Thank goodness Mustafa posted yesterday-- otherwise he'd be in danger of losing his title.
Jenn
word verification: ghdowisi, referring to Oscar Ghdowisi, creator of the GHD machine. Little known fact = GHD machine was originally a torture device, a distant cousin to the more popular "rack."
Thank you Dr. Jenn: a brotha gots ta keep his title an' thangs!
This morning's WOD was a nice little warm-up for tomorrow's shredder. I think I deserve honorable mention for today for doing the WOD while suffering from persistant post-inflammatory pulmonsis presenting with nonnecrotic constriction of the pharyngoesophageal area, with subordinate micro trauma of the bronchial vasculature (i.e., "nagging cough after a cold"). Yeah, I know, it's pretty serious. Please don't send flowers; donations to an as-yet unnamed charity will suffice; I will coordinate collections, so send all donations to me directly. Don't thank me - it's the least I can do.
Anyway, ... BIG crowd this morn! My WODmate Chris knocked out some impressive numbers and made me really rethink the believability of some of my excuses for not doing as many pullups as I should have. Dude's a champ! Kim must be on vacation, so I suggest that NOW is the time for the rest of us to come in and strut ... before she wipes the floor with some of the numbers.
"SAN DIMAS HIGH SCHOOL FOOTBALL RULES!"
Kim is busy humiliating the members and staff of Crossfit Santa Cruz (which, as you may be aware is THE home of Crossfit) and Crossfit San Francisco.
Jenn
PS- I wondered if you were sick Mustafa, or just sick of us!
what do you mean ghd was a torture device. everytime someone is on that thing they screaming in pain and wish it would stop
Good work guys!! Way to push yourselves!!
Grisselle 203m
Dave 230m
Wendy 211m
Angie 333m
Luis 373
Sino 199m
Jason A 282
See you guys at the shredder tomorrow!!
sorry for tha late post...
11AM
Larry-190
Ricky-266m
Victoria-243m
Jon-184
Sarah-213m
Jeremy-240
Andrea-231m
Marissa-256m
Angela-238m
Jim-216
Mustafa-251
Chris-283
Great job!!!!
Hope to see everyone tomorrow for the last shredder of 2008 @ 10AM!!!
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