1k - 4:42 Rest 1min 750m - 3:16 Rest 1min 500m - 2:09 Rest 1min 250m - 1:02
CrossFit
Dynamics 1/8/13
Endurance 4×800
Decided to do endurance with a 20lb weight vest. Here are the results of the 4x800m splits with 2min rest between. Round 1 4:30 Round 2 4:35 Round 3 4:55 Round 4 4:40 Good times
Chipper wod
Beyond the whiteboard. Not working For Time: 400m Run 30 Box Jumps 24" 30 Back Extensions 30 Sit Ups 30 Knees to Elbows 30 Walking Lunges 30 Slam Balls 25/15 400m Run Results: 11:37 Rx at Ponce
Coaches Prep Course
CrossFit Distinction
WOD: 1k Row (at 10) 2 rounds: 25 burpee box jumps 24" 20 power snatch 95lbs 15 wall climbs 1k Row (at 10) Results: 33:25 Rx
Oly Lifts
CF Olympic Lifting Cert
An awesome 2 day cert head by Natalie, Burgerner's daughter in law.
CrossFit Force (Sonoma Wine Country)
WOD 1: Tabata: Kettle Bell Swings 1.5 pood Burpees 8 rounds Results: 128 total reps WOD 2: 6min AMRAP 6 Over Head Squats 75lbs. 6 Back Extensions 4 rounds
Qwigi 