1/24/12…..TUESDAY
With a running clock sprint 400m every 4 min. for 5 rounds
rest 10 minutes
then,
15-12-9
kb swing 70/53
lateral burpees (over ab mat)
rest 2 min. then,
12-9-6
kb swing 70/53
lateral burpees (over ab mat)
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Ultimate Training Center CrossFit Corona, CA
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CrossFit Founder Coach Greg Glassman w/Coach Tony
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What an awesome 630am class
You all finished those 400s at a great pace
I think there were 8 of us That’s a HUGE 630 class
great job guys let’s keep that Tuesday early class growing
7:51 rx on the WOD
Nice work Oz and Garrett way to kill it
eight people in the class and only one post on the blog?????? I think the 0630 class owes some burpees there coach Jdub
I think you’re right Coach
They better post by the end of the day
That is a good idea but if we do post you owe 1,000 burpee squat clean and press 135# rx boooyaaahhhh!!
Youre outta your mind marine
Hmmmm…..this looks familiar. I was wondering when coach was going to start hitting us with the wods from throwdown.
Haha like rain in January you know its coming but you dont know exactly when.
Great morning classes….like Coach Joey said lets keep that ball rollin for all the classes! Dare to be Great!!!!!
haha….mike said the same thing (thats what Tony did at the throwdown)when we read the wod this morning. Looking forward to class tonight
WOD: 10:29/35#kb
400M: slowest was 1:49, fastest was 1:43 or 1:44
Thanks everybody who came to my 6:30am class! Y’all totally pushed me!
And here Joey thought it was his 6:30 class.
Lol
No I know better
Monique just let’s me pretend its my class
hahah! i love it! it totally IS monique’s class! I gotta come back, you guys are making the 630 class sound kinda fun!
kindaaa…
well, the noon crew was on point as usual – got to work out with kelly!! she’s a killerrr! scoot over katie
HARD wod. but wouldn’t want it any other way…
worst: 4:10 (dang) best: 2:36
12:47 35#
best coaches eva’!
Bet you couldn’t have finished this workout 6 months ago
Look at it that way
Improvement is improvement and you’ve made a ton
GREAT JOB
I totally agree with Joey, Cat! I mean, you took like 6 minutes off your 5k time! You’re so getting faster!
and Monique u might have to send over some Special Forces to get me up that early again! Haha!
Wasup Garret the mat has not seen you for awhile. Put those MMA clothes you bought for Christmas in use brotha! hahaha
WOD: 9:06 / 35#kb
400m : pretty sure they ranged from 1:45 to 1:55
Great class this a.m., tough WOD. Thanks, Joey. And no burpees for me, all of us morning folks are pretty darn good about posting….just saying!
Great job Anne
It was great to have some company this morning
I can’t remember my time? Forgot my book this morning…
8:56? / 35#kb
400m: 1:40 to 1:49?
Thanks Joey!
you got it Susy keep working those double unders
Great pace on the run
hey, where’s my noon crew at? slowww posters!
Hey!!!!
Idk why I never post… But I’m gonna start now haha
7:13 / 35#kb
400m 1:26-1:36
Nice work
7:16 on the wod and
1:25 slowest 400
1:18 fastest ( yay I made the white board ).
0630 ugh! That hurts for an old man like me!
No whining, kid. This a.m. 3 of us are/were older than you….
I like whining tho haha! I’ll try to make 630 tomorrow I have to work at 1800 so well see if I can get up that early.
Anne, are you including me? Because i’m older than him by a few months!
7:20 for the WOD
1:30 slowest 400
1:22 fastest 400
YA 6:30 CLASS!!!….I KINDA LIKE WODing IN THE AM
Was a pleasure having you sir
Wow, fast 630 class!! 400 m run: 1:30 fastest, 1:35 slowest, WOD: 8:07 with #53 KB.
Thats how we roll in Moniques class bro
Set your alarm clock its only like an hour earlier
1:34 slowest run cuz tony started us late!
1:26 was the fasest
WOD 8:31 rxd
Great noon class!
1:26, 1:26, 1:26, 1:31, 1:31
8:15 Wod/ 44#
1:30 was my slowest. I agree with Tom. Tony started us late on that one.
1:15 was my fastest.
The “Floater WOD”
Was wondering when this was going to show up.
11:51 RXD
I think I blew my WAD on the 400m runs. Couldn’t feel my legs! During the 1st set, I was going Looney Tunes. The hole was getting smaller!!
Ha
Tunnel vision is always fun
5:30:
Made up Monday 3 rds rx
Then worked on accuracy throw and broad jump for the feb 4 NLI competition
Then a few heavy snatches and
250 double unders with 2 hspu every minute on the minute until the double unders are complete
6:15 I think was the time
Ill try to dial back a little tony and brian but im not mak
Making any promises
Train smart my freind …….H.I.T means High Intensity Training not moderate pace. Wods too close together will not be executed with same output. To all, I am holding Advance xfit training every Sat at 8 am before the reg class. If you think you fit in come and join us.
Skipped the 400m runs to save my back
WOD 8:30 Rxd
Thanks for the push coach J-Dub
2:04/1:53/2:03/2:03 – WOD 9:11 26#KB
Best 400M lap time 2:00
WOD 10:12 #18KB
Better late than never!
fastest 400m 1:11
slowest 1:30
Didnt keep track of WOD time…was feeling dizzy but got it done Rxd.