WOD 10/5/12

5 Minutes of Shoulder/Hip/Back Mobility

WU- 9 Minute AMRAP of: 9 Squat Jumps/9 Ball Slam (20/15)/9 Lunges Each Leg (smooth and steady its just a warm up)

Push Press– 3/3/3/3/3 @ 80% 1Rm (20 Minute Cap)

15 Minute AMRAP of: 5 Push Press (115/75)/5 OHS (115/75)/5 Chin Up

7 replies

cahill says:
10/05/2012 at 9:57 AM

fun little work out this am.
2k row at 28spm/ 7:59 I averaged just shy of 28spm.
15 minutes of push press. 185 PR.
quick met con. 3rft 50 air squats/20 pull ups/15 dips- 12:40
I got 165 double unders in 5:30. biggest run was 40 unbroken.
Good weekend to all.
Reply
CT says:
10/05/2012 at 10:47 AM

Endurance WOD 6am – HELLO FRIDAY:

WU: Row 2k @ 28spm – 8:08.2

Push Press: 3@95, 3@105, 1@115, 1@125, 1@135, 1@145, 1@155 (PR). Old PR was 145 set on 8/24, and this one seemed a lot easier than last time. Maybe I shouldve tried 160?

3RFT: 50 Air Squats, 20 Pull-ups, 15, Ring Dips. I don’t know my time, this one sucked. I had gripping issues with pull-ups. Barely finished before Coach cut me off.

200 DU: 4:41. Most grueling set of double unders ever.
Reply
Coach TamBot says:
10/05/2012 at 11:57 AM

WOD 10/5/12

Warm Up: 9min AMRAP – 9 each – Jump Squat/Ball Slams/ Lunges
5rounds +9+9+4

Sots Press 3/3/3/3/1 – 35/40/45/50/55×1 🙂

15min AMRAP-5 Push Press/5 OHS /5 Chin Up =
5 Rounds+5+5 as RX’ed @ 75
Reply
Coach TamBot says:
10/05/2012 at 12:00 PM

Big Ups to Brian D, one of our newsest members lost 20lbs in 30 days, sticking to Paleo & CrossFit!!

Yay Go Brian!
Reply
- Anonymous says:
  10/05/2012 at 5:46 PM
  
  Thats HUge. Great job Brian. Definitely Better than Yesterday.
  Reply
Georgie says:
10/05/2012 at 4:23 PM

Crazy fun WOD today! Can’t wait to go back and train!!
Warm-up=5+9+9
AMRAP=7 rounds Rx’ed 115
Reply
- Coach TamBot says:
  10/05/2012 at 9:39 PM
  
  Rx’ed!!!!
  
  Great work George
  Reply