Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Tabata Double unders

5 rounds of:

15 Burpees
400m Run
Rest 1 minute
5 Weighted Pull-ups (35 lb./18 lb.)
3 Muscle ups
1 Legless Rope Climb
Rest 1 minute

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Barney posted this comment last week in LeanFit – LOVE IT!!! Thank you Barney for sharing and keep up all of the good work!

Finished this workout in 29:20. For me, this was a breakthrough. Angie, thanks for the encouragement and wallball demonstration… it really helped my form. Ryan, you run a great box and Amy, Curtis – I appreciate your help and encouragement as well!
Been doing leanfit since I joined in February ’13 and am feeling some tremendous results! At 55, I am continually motivated by what I see on the floor – thanks to you all for being an inspiration to me. If you see an old guy lurking about trying to not look conspicuous,it is probably me… introduce yourself and say “hi”. Thanks again to you all!


Progress, Again Faster

Your 1RM doesn’t define you, CrossFit Invictus

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Wednesday WOD, September 25, 2013

6 thoughts on “Wednesday WOD, September 25, 2013

  • September 25, 2013 at 5:53 am

    Double-unders: terrible

    WOD: 33:35rx

    Definitely not my wheelhouse today, and after yesterday I’m toast!

  • September 25, 2013 at 9:14 am

    This was tough, but I liked it
    34:26 RX hands are sore still.

  • September 25, 2013 at 11:01 am

    Another tough one. 28:48

    See Kercho for double unders

  • September 25, 2013 at 12:25 pm

    Yuk. All my weaknesses rolled into one.
    At least I could do burpees & run!

  • September 25, 2013 at 8:16 pm

    Total beating, especially after yesterday’s fiasco. Could feel fatigue in shoulders on 3rd of MU. Called an audible and bailed to 2/1 c2ring pull-ups mid 3rd rd.

  • September 25, 2013 at 8:23 pm

    34:27…..seated rope climbs were a challenge.

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