"Karen"
150 Wallballs
time-9:12 (pr)
Tuesday
4 rounds of:
400m row
20 push-ups
400m run
time-15:11
Wednesday
Amrap 15 minutes
3 muscle-ups
5 power snatches (#95)
7 box jumps
Rounds-14 + 1 muscle-ups
Thursday
21-15-9
Pull-ups
Ball slam(#20)
time-2:48
Friday
12pm
"Fight Gone Bad"
3 rounds of:
1 minute wallballs
1 minute sdlhp
1 minute box jumps
1 minute push press
1 minute row
1 minute rest
total score: 360 (pr)
6pm
3 rounds of:
10 deadlifts (#315)
50 sit-ups
time-8:01
--
Coach Scott
www.stonewaycrossfit.com
www.mercerislandcrossfit.com
206.930.7169
Results aren't Guaranteed, They are Earned!
Your personal Wod's are sick Coach! Keep up the awesome work!
ReplyDeleteI miss seeing you and all the SWCF peeps! I'm happy to know though I'll always have a home at SWCF!
I wanted to tell you that a lady that Kari trains, made a special stop on the way home from the doctor today. She has suffered all her life with chronic illness and fatigue, she is in her 10th week of CF and paleo and has made 1000% improvement! She has energy, her family is floored, and she's lost gobbs of weight! Her doctor said "WHAT, is it that you're doing?" he was shocked at her improvement!
When it comes down to it, THAT is what CF is all about!