Jul
2nd
Author: Deanna |
Files under CrossFit Community
Real men deadlift Catepillars
Some of you may have seen Justin down at the Zone this weekend for the Games. For those of you that didn’t… what has he been up to? He’s been out fighting fires! Check out what else Justin has been doing in his spare time in the video below… representing the Zone!
We miss you J- Rock!
Today’s Workout:
Buy-in: 2 rounds of 25om row (easy), 10 deadlifts (moderate weight)
Then - add weight to WOD deadlift amount and crush the workout!!
WOD: “Christine”
Elite - 3 rounds for time of:
- 500m row
- 12 deadlifts @ bodyweight
- 21 box jumps (20″ - guys and girls)
Zone 3: scale to 75% bodyweight deadlifts
Zone 2: scale to 50% bodyweight deadlifts scale box jumps as needed
Zone 1: scale as needed
Cash-Out: Partner stretch - hamstrings, quads, pecs
Jul 2, 2010 at 15:00:50
Aww, this looks like a good one. And I could Rx it! Sorry to miss this today…
I’ll have to hit it later when I’m on the mend.
Jul 2, 2010 at 16:07:47
I hope my body hangs on for this one :-). I feel another Cam versus Sean moment :-). No kicking water bottles this time big guy.
Jul 2, 2010 at 19:45:34
Yeah! Jrock! good to see you for a short time on Sunday, good form in the vid budday
Sean, can’t guarantee that I won’t have a meltdown again but as long as I PR by 30 sec I’ll be happy
haha. Body’s still pretty sore though, don’t know what has happened to me this week 
Jul 3, 2010 at 01:48:27
why do i always miss the wods i can rx?
have fun guys, see you next week!
Aug 18, 2010 at 03:30:55
Hey, didn’t even see this post! Been killer busy but having a lot of fun. Can’t wait to be back at the Zone! My contract is extended to Sept 24th…I shouldn’t be much longer than that because I’ll hopefully be going through the hiring processes with the city fire departments down there.
See y’all soon!
Aug 18, 2010 at 06:18:43
Yah JRock!!! Good to hear you’re surviving, see all your “red alert” status notes on FB… stay safe budday, it will be great to have you back in the mix!!