For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall ball shots
(All workouts are scaled to ability)
The girls in their 80's gear for our AC/DC wod. Rock on!
BETTER THEN YESTERDAY..."Take this philosophy, and apply it to your pursuits, whether personal or professional. You’ll find, as I did, that excellence boils down to a simple truth: you’ve got to reject where you are before you can get where you’re going. You’ve got to be better than you were yesterday." -Jon Gilson
This weeks schedule....click here.
**The rest day for the 0600 class will be Tuesday this week.
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7 comments:
I love this picture of us.
This workout looks like it is going to be a tough one but a good one to work off all the crap I have eaten this weekend. This weekend wasn't very zone friendly. I had to much going on. I have been doing pretty good on the zone and love the weight I'm loosing from it.
Great picture ladies. This workout was awesome. I am really liking that the workouts have been a little bit more challenging lately. It has forced me to push harder. I am working on my pullups and I think I will be able to do one by the end of October (fingers crossed). I have loved the zone so much I will be doing it all through out the Holidays. I really do love crossfit and love the way it has changed my life. I also really enjoy the people that I get to workout with they inspire me to better.
Melanie and Cami- thanks so much for posting how you are doing on the Zone. You two are doing great! The Zone is really doable, even through the holidays you can make it work. It takes a while to get warmed up to the idea of trying the Zone, then I think it takes some time figuring it out when you start, but once you do it it's easy to stay with it....and you want to because you feel so good! Great job everyone! Cami...you WILL get that pull up! Your consistency at the gym combined with the Zone is really paying off.
Everyone did really well this am. This wod has a lot of movements and it was great to see everyone keep their intensity up throughout the whole wod. Yes, we've been increasing the intensity in the wods lately because we know you can all do it. It's amazing to see the changes you have all been making.
I really want to do this WOD and I won't be able to come in tonight :( Jason, will you let me do this one tomorrow??? Or on the heavy lifting day? I will be in everyday rest of week. Will and I will be doing one of the WODS tongiht off main site, that works with what we have. As far as the zone where I got sick I was not up to eating much so I got out of the swing of things. But Saturday went to store Saturday and stocked up. :)
p.s. ACDC night rules! Now its time for a Twilight night bwaa haa haa haa. j/k How about a Guns n Roses, Motley Crue, or Ozzy night?
Tonight was AWESOME! Great energy and intensity at the gym. Everyone really pushed themselves...I am so impressed with you all.
Preston and Dave it was good to see you at the night class. And Nick and Nick (we had two new people tonight named Nick :) it was nice to meet you and we hope to see you again soon!
P.S. Tami...it was nice to meet you this morning and hope to see you again soon too. :)
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