11/06/09 FRIDAY WOD 6am, 9am & 8pm
![real-six-pack-abs[1]](http://crossfitsouthaurora.com/wp-content/uploads/2009/11/real-six-pack-abs1.jpg "real-six-pack-abs[1]")
Beach Abs And Kettle Bell Sprints
10 Rounds
10 knees to elbows
10 hollow rocks
10 sit ups
10 reverse hollow rock
After the 10 rounds of Beach abs are complete do the following:
10-9-8-7-6-5-4-3-2-1 Kettle Bell Swings (35#/55#/70#)
After each set of reps, sprint 50 yards (Dumpster sprints)
Special WOD for John and Mark. John said that he could beat Mark in a push up competition, so here it is. Mark has to do 100 push ups and John is doing 60. This is a timed event and you must have full extension on the arms and chest has to touch the floor. I know you guys agreed on 50 for Mark and 30 for John but this is Crossfit South Aurora and we don’t half a$$ anything. Let the betting begin.
Great picture. That looks like the only way I’m going to get a six pack.
John hopefully you are in bed getting some rest, because there will be hell to pay tomorrow!!!!!
Loser has to do 100 burpees?
I like Benji’s idea. Someone needs to take some video of this.
Ever notice Numbers always are magically increased in Dave’s head.
I did yesterday’s WOD and Rx’d it at 13:15. Today John beat me in the push-up challenge, I only could do 48 to John’s 30. He did however tap out on the 60/100 challenge. I did mine.
37:xx – I’m slow!
Gj on the push ups. Guess Mark owes some burpees…
19:29. John I don’t know what your talking about:) Nice work John. Mark I guess you need work on your Push ups.
23:17 Subbed Leg lifts for Knees-to-Elbows
21:48 today!
Around 25 minutes, 55 kettle, mod knees to elbows on the floor. We were all sure Benji can’t count. I’m certain he did 12 or 13 rounds of the abs!