Sunday, August 03, 2008
20080802 First Wod from Potomac Crossfit on Vimeo.
Yes, I missed the first WOD at the new Fort. I was falling asleep on my feet and needed get my ass home. Soon enough my friends you will see my kicking it at PCF or Arlington.
Friday went like this. Off to work at 4:30am then took off early at 1pm to head over to Potomac Crossfit in Arlington. Unloaded a truck full of toys! Lots of beautiful Kettlebells!
Stayed in Arlington over night and really did not sleep because I was dreaming of things to come at PFC.
Up at 7am at the Fort by 8:30 and unpacked boxes of KB's and bumper plates. Then we went and got a shit load of equipment from Dan's apartment, brought it back unloaded it.
Then we spent a long while painting metal plates that had rust on them. Seriously I was beat!
My WOD today was:
Warm up five rounds
5 ring Push-ups
10 KB swings @ 16k
10 Med-ball cleans @20lbs
Snatches two different stlyes
12k on left 16k right 10 reps each side
Snatches continued on right
and High pulls on left
Double cleans 10 reps 12k left 16k right
Again with 10 reps 16k left 45lb right
Ended on max ring push-ups 9