Back on Track

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Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Also please note the STEVE COTTER KETTLEBELL WORKSHOP will be held at Fighthouse

http://www.fighthouse.com/index.html

122 West 27th Street, 2nd floor
(212) 807-9202
There are still spots left. Steve Cotter is THE MAN!!! Check out the videos.

http://www.youtube.com/results?search_query=steve+cotter&search=Search

Responses

  • juan g.

    Im gonna have to hydrate for this one.

  • Allison? Allie? A2?

    Tommorrow was supposed to be my off day but I need to work on my booty! I need to do some lunges and squats. I plan on complaining through the entire workout,

  • alex

    A2, complaining is my job, its what I do best at Crossfit! :)

  • Kevin

    That was quite a warmup today Keith! Thanks
    Todays WOD
    7:52

  • Brett_nyc

    9:49
    The squats killed me. Most was 20 unbroken…
    nice kevin

  • Kim

    BS:
    2×5@45
    1×5@95
    1×5@135
    3×5@195
    WOD – 13ish.
    Thanks, Keith

  • Ewen

    Back in the saddle after 10 days off, with a scraped left knee and ankle that wouldn’t let me go down as far as I should.
    7:55 with jump half-squats the first round (That got old pretty fast), half-assed squats the second and third, and semi-decent lunges throughout. Thought I paced myself well, and yet I felt like puking 10 minutes later. It sure feels “great” to be back!

  • Allison? Allie? A2?

    How much weight for the squats and lunges? What kind of back extensions?

  • Ewen

    Bodyweight only squats and lunges. Back extensions are replaced by supermans.
    http://www.crossfit.com/cf-info/faq.html#Substitutions12

  • sarena

    Workout at home:
    CFWU X2 (sub jumping ring dips),row 2.5 min, 50x jumprope
    10-10# 1 arm lunges, R/L
    10-10# 1 arm swings R/L
    10-8 kg DB SP
    x3 forgot timer!gotta buy myself heavier weights for @home:)
    cool off w/
    25 abmat situps
    25 abmay baxk xtensions
    25 jumping pullups

  • Allison? Allie? A2?

    10:02 oh yeah

  • alex

    I keep hearing Josh’s voice saying “ass back, back that ass up” oye I am doomed!
    12:35!!!

  • Moon

    16:41.
    Something in my lower back had me pulling up lamer than a racehorse on the squats. When I asked Josh what I could do to help me in this area in the future. With the wisdom of a Zen Master, he offered the following koan: “More of this.”
    At that moment, Moon was enlightened.

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