Friday, 1/23/2015

CrossFit Chantilly’s team Burpees ‘N’ Slurpees will be competing in week 3 of the Capital Affiliate League on Saturday, 1/24 at CrossFit Impavidus in Ashburn from 1 p.m. – 3 p.m. Come cheer us on!

Coach Matt and Coach Adam on box jumps for the win in this race.
Matt Adam week 2

Mobility:
Hip Flexors

WOD:
“Cindy”
AMRAP in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to: 11/25/2013

Core/Accessory:
3×8 Ring Supermans

3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Friday, 1/23/2015

  1. January 23, 2015 at 7:30 am

    15 + 1 Rx’d
    Massive PR from last time I did it here in Nov 2013 (8+4)! Over the summer at the fruit festival I did 14 + 25. My pull-up kip felt amazing. Push-ups were surprisingly rough. But very happy with this score 😊

    Like

  2. January 23, 2015 at 11:15 am

    “Cindy” – 11+12
    Push-ups sucked! Especially after the bench press and handstand push-ups yesterday.
    Working on my pull-ups so I can RX this next time around!

    Core done.

    Happy Friday!

    Like

  3. Carlie
    January 23, 2015 at 3:30 pm

    WOD: 9+25
    push ups on box and pull ups modified on the rack.

    Core: 5 ring superman’s (shoulders hurt to bad I couldn’t finish :-()
    hip extensions completed

    To make up for the ring superman’s I did an accumulating 5 min plank.

    Like

  4. Brian E
    January 23, 2015 at 6:06 pm

    WoD; 14+6 RX
    Superman completed
    HE’s 8×3 @45#

    1600M row after class

    Like

  5. BritLuko
    January 23, 2015 at 6:29 pm

    9+1 Rx
    Never done that many pull ups before. They weren’t all pretty but they got done.

    Liked by 1 person

  6. Loren L
    January 23, 2015 at 7:20 pm

    WOD 12+22
    Pull Ups on Rings
    Core done
    Legs feel like jelly!

    Like

  7. sburks1
    January 23, 2015 at 9:19 pm

    So this is one i have had the pleasure of doing 4 times now.

    1st time was with a band and it was 11 + 10 i think
    2nd time – 12 + 13 rxd
    3rd time – 15 + 7reps rxd
    This time – 16 + 23 rxd

    Measurable and repeatable

    Comp strength:
    1rm Clean -185# (10# pr)

    Sots – 15/33/33/45/45

    Like

  8. January 24, 2015 at 8:53 am

    Comp Strength:
    Clean:
    255#
    Struggled searching for the PR @270 but have work to do.
    Sots Press:
    15,33,33,45,45

    *sick amount of PR’s today!

    Like

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