Saturday, June 13, 2009

CrossFit ATL 3118 George supervises the evening workout.

Workout of the Day

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

From CrossFit Balboa, an interesting discussion of MSG.  It seems that it's everywhere.

Recent Posts
Showing 11 comments
  • Laura
    Reply

    this WOD gets in my head every time. ARGH!

  • stephm
    Reply

    1st day back at crossfit and really glad to be back! – did the 15-3 version, 19min

  • Matthew Queen
    Reply

    7 mile run this morning. Don’t ask me why.
    http://www.dailymotion.com/video/x26mbx_since-been-pimpin_fun

  • kba_cfatl
    Reply

    SB
    Back squat 70kg X5 but 3/5 reps were proper depth
    21-15-9
    16kg KB swings, GHD sit ups, Box Jumps 22″ (green box +15kg plate)
    8:20
    plan was a 15min metcon but it took me less time and I think just one drink of water.

  • peterbassi
    Reply

    Finished today’s WOD in 13:20. PR by 1:01. I picked up one of those callus shaver things at CVS before the workout today and did some work on my hands. It made a world of difference with the pull-ups. It was also my first time doing walking lunges with my fivefingers. Feeling the ground solved alot of my balance issues.

  • Bethanie
    Reply

    Today’s wod RX: 14:10
    It is this workout that informed me my foot was probably broken when it came up last so I was happy to be able to do it free of foot-pain today.
    The whole workout hurt the rest of my body a lot more than it should have…I think I have been drinking too much coffee and not enough water. It felt like I was doing Fran. Oh well, a PR is a PR right?

  • Raleigh
    Reply

    I don’t have a pull-up bar here in KC so I subbed burpees. 24 minutes, but I made it all the way through! I’ll get there…

  • Jonathan H CFATL
    Reply

    12:27 with CTB pull ups
    My first go at that workout, it’s not that bad. My butt was hurting by my second to last round of lunges though.

  • Steve
    Reply

    18:09 as Rx. Looking at everyone else’s times, I should have pushed harder on the lunges.

  • DHall(new and improved)
    Reply

    Day one back, 18:43…

  • VAS
    Reply

    WOD CTB
    11:50

Leave a Comment