October 21:

Warm Up: 3 Rounds of…
1. 15 x DU’s
2. 10 x Back Extension
3. 5 x DB Thursters @ 20#

Strength: 5 x Super Sets of…
1. 5 x BB Thrusters
2. 8 x Seated Arnold (Shoulder) Press

Metcon:  8 Rounds of …
1. Row :20 Seconds
2. Rest 1:00 Minute

Track Total Calories / Distance

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10 thoughts on “October 21:

  1. I’m over at SED and have a few years experience doing Crossfit. I was wondering where all of you workout and if I could join in the fun.

    Thanks
    James

    • Hey James, we mostly work out at the NASA Gym on base (RSA Bldg 4315) I’m not good with acronyms so I’m not sure what it would take for you to use the gym, (we are all NASA employees) but that aside we are definitely an equal opportunity “pain for time” kinda group so you are most welcome to join in the festivities. Sometime we head over to the Army Track off Patton.

  2. Rowing in meters
    crip 113,114,113,113,112,112,111,113 – 901
    ryno 107,108,107,107,106,107,106,106 – 854 (Cudos on rowing the loaner)
    Drew 111,111,111,111,111,109,109,108 – 881
    Chub 117, 116,114,115,110,113,114,116 – 915
    Blong 114,115,115,114,113,115,113,116 – 915

  3. Warm Up – check (Subbed 500m row for DU’s)

    BB Thruster – 165# (5,5,5,2) 145# x 5
    DB Arnold Press – 50,45,40,40,35 (the 165 did me in)

    Metcon – Check

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