Re: Nik
 

500 meter row*
25 Knees to elbows
25 Power snatch, 75 lbs
25 Knees to elbows
25 Power snatch, 75 lbs
500 meter row*

*No rower? Sub 400 meter runs.

so far todays workout, I wont work out this weekend, and i will probably do this workout later today to make sure i earn the weekend off.

Re: Nik
 

Welcome! :welcome:

Looks like you've had the kool-aid... keep up the great work!

BTW, kudos for starting up with FGB. That one's a real butt-kicker :)

Re: Nik
 

thanks Danielle, It is tough somtimes, the vote of confidence is greatly appreaciated!!

Re: Nik
 

so on top of the workout i did this morning, i did this one also
AMRAP, 20 minutes:
7 Pull-ups
7 Box Jumps, 24" box
7 Burpees

the first time i did this with a couple of guys who are newer than me and wanted to scale it to 10 min. so we did.

Then Brady who showed crossfit to me was miffed that i did the workout with out him made me feel guilty so i did another 20 mins, so i did this one twice and the power snach once. I think I'm done for the day.

Re: Nik
 

Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.

Re: Nik
 

did yesterdays work out again because Brady and Jerad needed to do it, so I did it again, then did saturdays workout,
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
subbed 2for 1 pullups and dips fpr muscle ups, total of 6 rounds and lunges. Brutal!!!

Re: Nik
 

[QUOTE=Nik Nichols;349865]Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.[/QUOTE]

Dang! Nice work! Was this on a treadmill or outside? I hate using the treadmill because I feel like the seconds used to get from 0 to running speed are hurting my time!!

Re: Nik
 

[QUOTE=Danielle Benford;350909]Dang! Nice work! Was this on a treadmill or outside? I hate using the treadmill because I feel like the seconds used to get from 0 to running speed are hurting my time!![/QUOTE]

out side, I'm with you on tread mills.

Re: Nik
 

Deadlift 5-5-5-5-5 reps

1. 235

2. 235

3.245

4.245

5.245

This was for you uncle Richard, see you then.

Re: Nik
 

Second workout from crossfit one world
800 m run
35 shoulder press (M:75#/W:50#)
35 knees - elbows
35 push ups
800 m run


time 12:28 For uncle Richard