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Arlington, VA 22209
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SWOD Clean 3×70%, 3×80%, 3×90% + reps WOD “Team Angie” For time: 100 pull-ups (One person does 50 pull-ups while the other hangs from the bar, then switches) 100 push-ups (One person does 50 push-ups while the other holds a push-up plank, then switches) 100 sit-ups (One person does 50 abmat sit-ups while the other person flutter kicks, then switches) 100 Squats (One person does 50 air squats while other person holds bottom of the squat, then switches)
24 HOUR MAX PULL UPS Who wants to try this? According to the Guiness World Records, the most pull ups in 24 hours is 4,182 and was achieved by Kyle Gurkovich (USA) at Retro Fitness in Piscataway, New Jersey, USA, between 14-15 June 2014. Well, we decided to modify it for October's challenge--Max Pull-ups in 3 minutes. Requirements: Must have an official timer and counter. Chin must be over the bar each time. Arms must be fully extended at the bottom. ***A video would be REAL nice, but not mandatory. http://ow.ly/BKwSJ
S3 Conditioning Wednesday: A) For Time: 800 M Run Then 3 Rounds: 12-9-6 Deadlifts (135/95)(115/85)(95/65) Hang Power Clean Push Jerk -Rest 3 Minutes- B) For Time: 1000 M Row Then 3 Rounds: 5 Evil Wheels 10 Renegade Rows (40/25)(35/20) 200 M Run
Feliz Cumpleanos to CHD member James Hasty! tell us about yourself.. 1. Favorite song that gets you FIRED UP before a workout. Anything DMX 2. What's your diet of choice? I am enjoying the paleo diet 3. What's your favorite "cheat" meal? Sushi 4. Favorite exercise at Crossfit HD Deadlifts 5. Least favorite exercise at Crossfit HD Running, lol 6. What got you into fitness and a healthy lifestyle? Playing sports 7. Any words of advice for your fellow HD'ers? To keep going, and eventually you will see results.
Best RX Scores from Monday: Chris Romano 10.03 Erin V 9.00 Doug J 7.22 Aaron P 7.13 Michael K 6.14 Alan D 6.12 Jeff B 6.12 Robert B 6.12 Elise P 6.06 Matt E 6.00 Elina B 5.18 Ellen S 5.12 Patrick Z 5.12 Travis J 5.02 Miichael D 5.00 Craig W 4.15 Andy H 4.12 WOD: 18M AMRAP: 12 Deadlift (115/75) 9 HPC (same) 6 Burpees ASP 800M Run
"Glen" 30 Clean and jerks (135/95) Run 1 mile 10 rope climbs Run 1 mile 100 burpees Jody, we will miss your smile and "gentle" encouragement around the gym. We are all happy to see you and Gerald embarking on this journey and growing the crossfit community. We wish you nothing but the best with your new box and know that your family will always have a home at Crossfit 757.