Big Dawgs as Rx’d Women - 95# The Porch: Seven rounds of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups Pack: Seven rounds of: Run 150 meters 7 Pull-ups 95 pound Front squat, 7 reps 7 Handstand push-ups (or 14 progressions) Women - 65# Puppies: Five rounds of: Run 150 meters 7 Pull-ups (beginner or assisted okay) 25-45 pound Front squat, 7 reps (if your air squat is atrocious work on that rather than front squats) 7 Handstand push-ups (or progressions)
being as long time blog stalker :p and a random Box attendee...I'll be joining you for the 9.30am session, late night at training and not up to an early rise....
5:30 Crew 7rounds with 25min cut off Chris 22:50 40kg Stuart 19:42 45kg Hilary 22:13 27.5kg/blue band Kim 6 rounds, Nadine 19:43 18kg/orange/ pushups Kate 5 Jade 5
5 comments:
Scaling Thanks to crossfitbrandX.com
Big Dawgs
as Rx’d
Women - 95#
The Porch:
Seven rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Pack:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)
Women - 65#
Puppies:
Five rounds of:
Run 150 meters
7 Pull-ups (beginner or assisted okay)
25-45 pound Front squat, 7 reps (if your air squat is atrocious work on that rather than front squats)
7 Handstand push-ups (or progressions)
being as long time blog stalker :p and a random Box attendee...I'll be joining you for the 9.30am session, late night at training and not up to an early rise....
6am crew
Pack scaling 25min cut off
Brony 6 round +150m run; blue/ 30kg
Sue 5 rounds + 7FS JPU/12kg
9:30crew
Pack scaling 25min cut off
Cathy 6+150m purple/8kgDB/pushups
Claire 24:59 JPU/12kg/pushups
Tammie 18:49 30kg orange/partial HSPU
Graeme 6 rounds 40kg
Fiona 6rounds+75m 40kg/2AM
pack scaling
Fiona 6 rounds + 75m @ cut off 40kg
5:30 Crew
7rounds with 25min cut off
Chris 22:50 40kg
Stuart 19:42 45kg
Hilary 22:13 27.5kg/blue band
Kim 6 rounds,
Nadine 19:43 18kg/orange/ pushups
Kate 5
Jade 5
Post a Comment