RX THE WOD

Day 18 of 42 – WOD Crossfit Vienna, Austria

Posted on August 4, 2011 by

Had a great visit to Crossfit Vienna despite the total gridlock of rush hour traffic of Wien.
The gym is in the basement near the historic district which provided a fantastic after-WOD stroll among the buildings of the Habsburg Empire…

WOD

4 rounds for time:

– 1000m rowing
– 90 second rest

TIME: 23:55

Skill Work

– Muscle up progression (20 red band – 2×1 no bands 🙂
– handstand kipping pushups
– pullup muscle up progression (too hard for me…)

Too bad they ran out of T-shirts… Now off to Bratislava in Slovakia – trying to locate the CF team there…

Posted in 42-Day Challenge, Clubs, Main, Travel | Comments Off

Day 17 of 42 – Last Morning WOD in Venice

Posted on August 3, 2011 by

Returned from London to Venice early in the morning… Then up early before a 10-hour drive to Hungary.

Warm up

– 1K run across the city streets and bridges

WOD – Last Venice Morning

5 Rounds for time of:
– 10 Burpees
– 10 pullups
– 10 situps
– 10 air squats

TIME: 16:15

Posted in 42-Day Challenge, Main, Travel | Comments Off

Day 16 of 42 – WOD at Crossfit London

Posted on August 2, 2011 by

Today I returned for a day to London for a business trip. I got in at 2am to my hotel. One good way I know to wake up is a morning WOD at Crossfit London….

Warmup

Overhead Squats
Overhead lunges
Overhead twists

Strength

15×1 deadlift speedwork (180#)

Skill

Kettlebell snatch (24kg=53#)

WOD

AMRAP in 20m

– 11 Kettlebell snatches (53#/35#)
– 5 ring dips

SCORE: 12 ROUNDS

Cashout

– 3 min deep squat hold (ouch)