8/14/15

Crossfit Williamsburg drop in

Warm up

1000m row

5x40 sec plank

Thruster 5x2 heavy

175 for 4 sets, 185 for 1

5 rft with 1:30 rest

250m row

10 hspu

All hspu UB 

Held 1:33 row pace

Times: 0:59, 1:14, 1:17, 1:23, 1:22

8/13/15

20min z1 run latta

8/12/15

30 TGU for time at 55#

UB, no misses, form focus

Time:14:57

8/11/15

12 min alt EMOM:

5 front squat 145#

UB Dus

Dus: 34,51,38,34,70,75 

8/9/15

Simple Unbroken w 55#

100 SA kbs UB 55#

Alternated arm every 10 reps, switch in air.

10 TGU

SA kbs time: 2:40