Monday, May 2, 2016


This Saturday, May 7th, we will only have 1 class @ 7:30am! Get your wod in and then come join a few of us here:http://www.crossfitdfw.com/2015/05/02/legion-8-hero-wod/
2016 May Meltdown Nutrition Challenge
Sign up HERE by May 6th for $29.95.  After May 6th cost is $39.95.
May 9-June 4
 
Strength: 8 min to find a heavy thruster
Endurance: find heavy thruster, then row 500m as fast as possible
 
12-9-6 reps for time of:
Thruster 165/115
CTB pull ups
 
*or use 70-80% of 1rm thruster
 
Optional:
5 min AMRAP bar muscle up! No bar muscle up? Spend 5 minutes working on muscle up progressions on the bar or the low rings.
 
MOB WOD:  set clock for 4 min
2 min: Pigeon stretch R
1 min: floor shoulder stretch
2 min Pigeon stretch L

14 comments:

  1. Great WOD this morning!! Tough for sure - but I felt great this morning!! Excited about the PR...
    A) 130#
    B) 13:13 RX

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  2. HEAVY for lil' ole me. Couldn't match my thruster PR. Bummer. 11:49 Rx on the WOD. Did more of a 5 min EMOM BMU optional. Trying to string them together. Close, but no cigar. Felt good for a Monday.

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    Replies
    1. Probably ok not to pr day after a hero wod! :) Fast wod though! Good job!

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    2. Thanks. It sure felt slow. This is one the strong kids will crush.

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  3. No heavy thruster. Just did some slow, controlled goblet squats.
    12-9-6
    thrusters 55lbs
    pull ups (sort of strict but with a little kip)
    didn't start the clock, wish I had! Guess it was a wod for quality!

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  4. Worked up to 165# started the WOD but didn't feel right. Need to work on bar placement and control before I go heavy again. Did it at #95 2:32.
    Then main site cf WOD
    20 min AMRAP
    10 strick knees to elbow
    20 alt pistols
    30 ft hs walk
    Finished with 7+8
    Rom WOD

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  5. A) 160 (old PR is 165) Tried 170 but denied
    B) 4:49 rx'd I was not sure how the thrusters would go but only broke up the set of 9!

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    Replies
    1. Wow!! That's awesome - you should have done it twice!

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    2. THanks but NO! My quads are already feeling it! :)

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  6. This comment has been removed by the author.

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  7. A) 135#, 8 minutes wasn't enough time, it's a 5# PR but I think I could've got at least 140#

    B) 9:18 RX I keep trying to figure out where I could've gone faster...

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