WOD:
Run 5K for time.
Post times in comments.
CrossFit Asheville will be closed Friday, July 3rd and Saturday, July 4th. Enjoy your holliday!
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Friday 900703 “Freedom 5K”7 comments to Friday 900703 “Freedom 5K” |
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HA! how bout I paddle 6 miles and then bike the shuttle instead?
Yes! I get to run..
Em sold my boat! I guess I have to run now…or I could row the C2!
Sounds like a hot 4th of July weekend workout for y’all. Today I worked out at Level 4 CrossFit Seattle (website), and I got to do some pull-ups on Dave’s web-famous hand-crafted walls and bar.
Overhead squats: 15 (!) rep max: 30 kilos (11 reps w/ 35 kilos)
WOD: 7 rounds of 7x Thrusters (35 kilos), 7 x pull-ups (tiny band) for time, with a partner who has to finish each round with you, our time… our time was 12 something. Yes, I was actually the last one working. Kinda embarrassing, but it wasn’t totally my fault. And the guys who finished first (in like, 4 something) were wearing 20 lb weighted vests too.
They’re pretty serious.
3-2-1 I gotta go. More updates later!
I decided I’m going to do:
Row 300m
21 KB thrusters
Row 300m
15 KB thrusters
Row 300m
9 KB thrusters
for time.
Finished 10:15 with duel KBs @ 44/45lbs
Who ever came up with KB thrusters is sick!!!
didn’t do the biking, added another person to the group for boating/fishing and it wasn’t logistically feasible to run the shuttle w/ bikes. I am sunburned though!
I’m gonna do ‘Angie’ some time this weekend. Will post time.
I ran the 5K UNCA does in their “Running From Finals” event they do every semester.
My time was 26:15. After running it I was thinking it might be a tad longer than a 5K haha, but whatever. It was tough with steep inclines and gradual declines.