Thanks to everyone who came from near and far for CFRX’s first CrossFit Endurance Trainer Seminar…it was AMAZING!! And a big hand to our excellent CF Endurance Instructors Valerie Hunt, Ayo Anise, & Dan Hollingsworth…remember you’ve got a new gym-home anytime you’re in the ATL 
121001:
Buy-In: Row 1 K For Time
-then-
“Flat Tire”
AMRAP 20:
8 Hand Release Chest Slap Push Ups
8 Chest to Bar Pull Ups
8 Push Presses (135#/95#)
8 Kettlebell Swings (70#/55#)
-then-
3 Attempts to find max rep Toes to Bar
Row: 3:59
Metcon: 4 rds + 10
4 TTB
I felt so happy a little while ago and realized it must be because I went to the gym first thing! Also, even getting just 1 Toes-to-Bar pleases me. (I got 1.) I woke up with a bad crick in my neck so I went light on the amrap.
Row: 4:45
AMRAP: 5 rds + 16 (slapping chest push ups from knees; regular pull ups w/blue band; 45# push presses; 35# kbs)
1000m row – 3:42
TTB – 21
AMRAP – 5rds + 8 pushups. Rx pushups and pullups. 115 on the PP and 55 on the KBS.
5+20rx
12 ttb
I Did this solo. It was depressing
awwwwwwwwww
Way to go, though !
nice RX!
Row: 4:26
3rds + 8 + 8 + 8 + 2
80# pp, 55 # kbs
this one kicked by butt.
TTB: 16
rds were: 16, 13, 5 (my body was done by the last one)
sorry i replied to your thread amy…oops
Row – 3:30
AMRAP – 5 rds plus 12
TTB – 23 (one round I got 10, that may be a pr)
AMRAP was RX
row 4:30something
AMRAP – 6 rds, 6 push-ups. Chest-to-bar w /red band.
TTB – 9
It was “no music Monday,” which pretty much sucked. I mean, who wants to listen to their body (mine) slapping the floor during push-ups or to the grunting and panicked counting during the AMRAP? Get that ipod cable fixed please and note to later classes: someone bring a Jawbone or speaker thingy.
Thanks, David, for rowing tips and for the song and dance .
row 4:xx (maybe 4:40?)
AMRAP: 7 rds, regular push-ups, regular pull-ups with black band, 45# push press, 25# KBS
I got a whopping 4 TTB total
1k: 4:42
4 rds + 15 – with various mods for this belly.
5 knees to elbow.
Row 4:23
6 rds+ 6
RX weight on PP and KBS. Prego mods: pushups on paralette bars and regular pull-ups
The PP slowed me down most. Felt very heavy after round 2