WOD 01/31/11
3 min AMRAP Double Unders
Squat– 5/5/5/5/5
2 minutes of M.B. Clean practice + PVC Dislocate
3 minutes of Shoulder Press practice
21/15/9 RFT of: 95/65lb Shoulder Press/ M.B. Clean 20/12lbs
Descending Ladder of TGU– 5/4/3/2/1 reps each
Congrats on getting through the Basics!!
We had 7 athletes graduate the Basics Cycle this Month!! Nice work
Check out CrossFit 718 on Youtube!! There are nice videos of what we’ve been up to.
Great workout today!
3 min double under AMRAP = 160 total
Back squat 5-5-5-5-5:
135 – 155 – 175 – 195 – 225
21-15-9 20lb med ball clean, shoulder press:
first 16 reps @ 75lbs, the rest at 65lbs
Total: 8:50
Turkish Getups:
5/arm = 16kg
4/arm = 16kg
3/arm = 24kg
2/arm = 24kg
1/arm = 32kg
All sets unbroken.
Thanks to Kurt and Aaron for staying behind after class to push me through the getups!
Also, everyone did a FANTASTIC job today at the noon class, you guys really impressed me today! Excellent job, you should all be proud! AND, you should all be posting your results!
Coach Dan
Tried for 225# on the bcksqt and hit it for three reps. Just couldn’t get the last two.
On the metcon started at 85# and dropped it to 75# after 29 reps. Finished at 10:40ish.
AND got 1.5 pood with the TGUs, and switched to barbell. Hit 75# with my right and failed with my left.
Lotta fun today. It was great to squat heavy again. I just haven’t had the chance it sooo long. It felt great!
Good noon class today!
3min AMRAP DU = 25 ( need to work more on these)
backsquat = 5/5/5/5/5 I went 75/85/95/95/105
21/15/9 – MB clean/shoulder press I did 14# MB/45# bar – TIMe: 7:25
TGU – since I did a bunch of them yesterday I went light and kept at the same weight 15lb for 5/4/3/2/1
This workout was wicked haaad (little Boston for ya)
Double Unders – 175
Back Squat – 10@45/ 5@135 / 5@195/205/215/225/235
21/15/9 Med Ball Clean & Shoulder Press
Went 95# for the 21 / 85# for the 15 / 75# for 9
10:29
Got through all the TGU’s. On the 32 kg rep for the left I dropped it going into the sit on the way down – so close. Nailed it completely on the right – new record for me. Didn’t think I would survive these after doing 42 TGU’s yesterday.
175! Nice job! You’re becoming a beast, dude. I love it!
Thought I was gonna pass out! Thanks for the encouragement – it really pushes me.
3min AMRAP DU = 17 (sigh)
backsquat (first ever attempt with weight!) = 135/185/195/200/205
21/15/9 MB Clean/Press (95lb) = 10:19 (some push press in there)
TGU = 5 (8kg), 4, 3 (12kg), 2, 1 (16kg)
Nice work, those are some pretty good numbers…
Welcome to the Team!!
3 min AMRAP of: Double Unders=107
Back Squat- W.U.-5@45/95 W.S.-5@145/175/195/215/235/255
I promised coach dan i would start posting so better late than never;)
great wod and class
3min amrap du–127
backsquat 165-185-205-225-235
21-15-9 mb clean 95# shoulder press 11:48
tgu 26#-26#-35#-35-35#-44# my shoulders were pretty blown after the presses.
Amazing!!
95# the whole way through was freaking impressive. Drink in this moment, because come tomorrow, I’m going to yell at you again.