Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

20 Back squats, unbroken, max weight

Compare to December 17, 2012

6 rounds for time of:

15 Clapping push ups
200m Run
2 minutes Rest

Post back squat loads and WOD time to comments.


God’s Architect: Antoni Gaudi’s glorious vision, 60 Minutes

Post thoughts to comments.

Friday WOD, June 21, 2013

6 thoughts on “Friday WOD, June 21, 2013

  • June 21, 2013 at 5:41 am

    Just a reminder – with the hot summer months, your hands are more prone to rip with all of the added sweat. If you rip your hands, scrape your shin with a barbell, etc., or get any open wound of any kind, STOP your workout immediately and clean it. Peroxide and bandaids are available to cover it; also, clean any equipment (barbells, pull-up bar) that you ripped on. Be sure to keep your wounds covered for a couple of days to allow them to heal. Lastly, with all of the sweat, please wipe down any equipment you may have sweat all over (like an ab mat).

  • June 21, 2013 at 1:21 pm

    205 on BS.

    Did not record the wod, but I rowed and we rested 1 minute for seven rounds.

  • June 21, 2013 at 2:38 pm

    205. Same as BD.

  • June 21, 2013 at 8:08 pm

    115 BS
    14:31 Leanfit

  • June 22, 2013 at 6:10 am

    275 bs
    15:08 including 2 min rest between each set

  • June 23, 2013 at 4:41 pm

    Aspen Crossfit

    For Time
    Run 400
    10 Burpees
    10 Strict DH Pullups
    Run 400
    20 Burpees
    20 HR Pushups
    Run 400
    30 Burpees
    30 K2E
    Run 400
    40 Burpees
    40 Walking Lunges (L/R=2)

    22:21 Rx
    The altitude was a killer. Awesome box and staff.

Comments are closed.