Cindy

[cf-benchmark wod=5 tag=Cindy pic=no]

row for meters and pull for reps

4 rounds

row 1 minuet maw meters

max pull ups max reps

run +run+run+run=fun

run 1600 meters

rest 4mins

run 1200 meters

rest 3

run 800 meters

rest 2 mins

run 400.

record all times

CrossFit on Fox News

This was on Fox News this morning: Sara Wilkinson from CrossFit Odyssey in Virginia Beach. Good stuff.



Here's some more from the "after the show" show:

running + heavy kb movements=fun fun for everyone!

5 rounds

run 200 meters

5 kettle bell swings  70/53

10 kettle bell sumo deadlift high pulls  70/53

15 goblet lunges  70/53

who would like a quickey???

21-15-9

pull up

kettle bell swings   52/35

row+bucking furpees+wall ball situps= holy shizzle!!

row 100 meters

40 burpees

40 wall ball sit ups  20/14

100 of what? and 100 of what? and what?

100 push ups

100 sit ups  (ab-mat)

100 squats

pull squat pull

500 meter row

1-10

goblet squats  56/35

pull ups

row 250 meters

10-1

goblet squats

pull ups

row 500 meters

Fran with the runs

run 400 meters

21 thrusters   95/65

21 pull ups

run 400 meters

15 thrusters

15 pull ups

run 400 meters

9 thrusters

9 pull ups

Waiter? Umm Waiter?!?!

21 pull ups

21 wall balls  20/14

200 meters waiters walk  m35/26 w26/17

15 pull ups

15 wall balls

200 meters waiters walk

9 pull ups

9 wall balls

running thrusters and burpees

21 thrusters  95/65

21 burpees

run 400 meters

15 thrusters  115/75

15 burpees

run 800 meters

9 thrusters  135/85

9 burpees

run 400 meters

3 rounds of suck

3 rounds

row 500 meters

10 deadlifts  (body weight)

15 pull ups

posterior chain is the game

Run 800 meters

50 squats

15 deadlifts   225/155

row 500 meters

15 deadlifts

50 squats

run 800 meters

hells kettlebells

At the top of each minute do 5 push ups.

for the remainder of that minute do kettlebell swings.    (53/35)

continue each movement until you reach 150 total KB swings

Ring my b