Day 70: 25's Friday WOD and some extras

Friday; August 23rd, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

WOD Results @ 6PM; Name, Time, Pull-Up

Warm-Up:

3 Rounds

-  100 meter run
-  10 PVC Passes
-  10 PVC 8's (5/side)
-  10 Wall Squats
-  8 Yoga Push-Ups
-  5 Easy Pull-ups


SKILL:

  PUSH PRESS     5   x   5


WOD:  (for time)


-  25 Pull-Ups
-  25  Toe-to-Bar / Knee-to-Elbow
-  25 Push-Ups
-  25 Sit-Ups
-  25 Ring Rows
-  25 Superman
-  25 Push Press (Men 75 lb / Women 45 lb)
-  25 Leg Raises


Today Coach: Nichole



My Thoughts:

Warm-Up;  Just the right amount of work for a good warm up.  Modified to do 1x 500 meter row instead of the three rounds of running.

SKILL; Push Press.  Been a month since I last seen this skill.   Managed to do my 4th and 5th round at my last known max weight; each with 5 reps.   Partner up with Peter who kept me focus on the weight.

WOD; it looked like on those filthy 25 that we done before, but it went by really quickly.  I messed up on what I wrote on the whiteboard.  It should had been Machine Assisted weight with Rx on the Push Press for weight.   I'm getting sloppy on this lately..  

Misc: I've notice over the last two weeks, there has been some additional WOD like activity on the board next to the daily WOD. 
It appears to be a challenge that is put up for a week.  And it's available for anyone to try.  You post your time up, and the one with the fastest time wins.    I guess last week winning prize is a "hug from RJF Staff of choice!!"
This week challenge is called  DAN'S FAT BAR.

 Wanna challenge yourself?  For those who find the current WOD not enough?  Weekly Challenges posted.  This week is called Dan's Fat Bar.

Thanks for reading and until the next class...  tackling one WOD at a time!!!