WOD 11/18/11
3-2 min rounds of: 25 Double Unders in remainder of time complete as many rounds of 10 WallBall shots (12/20)/10 each Jump Lunges; 60 seconds rest between efforts
Clean– 1/1/1 @ 60% 1RM, 1/1 @ 70% 1Rm,1 @ 85% 1RM, 1@ 80% 1RM, 1 @ 85% 1RM, 1@ 90%1RM, 1@95% 1RM
Clean Pull– 4/4/4 (max effort)
Squat– 1/1/1/1/1 @ 65-85% 1RM
3-1 minute AMRAPS of: 5 Plyo Push Ups/1 Rope Climb/15 Box Jumps (18/24″)
[youtube http://www.youtube.com/watch?v=Ty9WOIpkDoU&version=3&hl=en_US]
Great workout today with Coach Tami, Jess, Eric, and Alex.
**3 x 2 Min: 25 DU Once / 10 WB shots (20) / 10 each JL: 1R (2), 2R (2, 1 WB), 3R (2)
**CLEAN: 125, 130, 135, 145, 150, 155, 160, 155
(Thanks to Coach Tami and Coach Kurt–and Jess and Eric–for helping me continue to work on my clean form. Not easy for me yet.)
**Clean Pull- 4/4/4 (max effort) – 160
**3-1 minute AMRAPS of: 5 PPU/1 Rope Climb/15 BJ (24″ 1 two rds, 32″ 3rd rnd): 1R (5, 1, 1), 2R (5, 1, 4), 3R (1). The 32″ box on the last round took a toll on me.
Congrats on the 160!
Great workout today with Coach Tami, Jess, Eric, and Alex.
**3 x 2 Min: 25 DU Once / 10 WB shots (20) / 10 each JL: 1R (2), 2R (2, 1 WB), 3R (2)
**CLEAN: 125, 130, 135, 145, 150, 155, 160, 155
(Thanks to Coach Tami and Coach Kurt–and Jess and Eric–for helping me continue to work on my clean form. Not easy for me yet.)
**Clean Pull- 4/4/4 (max effort) – 160
**3-1 minute AMRAPS of: 5 PPU/1 Rope Climb/15 BJ (24″ 1 two rds, 32″ 3rd rnd): 1R (5, 1, 1), 2R (5, 1, 4), 3R (1). The 32″ box on the last round took a toll on me.
Nice pic Nik! Is this your homepage debut? Never seen someone smile so big doing cleans 🙂
haha I think she’s the only one who’s super photogenic when she works out 🙂 our little model pony
The photographer brought it out in me =)
OK OK !!
We need one more person for the Dash!! We are up to 9 teams and 3 individuals!!
Please comment by 5pm today if you think you can do it!!
Come on LUKE, get back to me!!
come on people one more person!!!!!!!! guy/girl doesn’t matter, get on it!
LOVE the video! Hope it will be me in there one day haha
Marina I am with you- it’s about time some girls make it up on the muscle up roster!
One more that’s it? I think people need to start reading the blog!!
What about Sam? is he on the list?
Your Right!!
Sam …. Where you at!
OK OK !!
We need one more person for the Dash!! We are up to 9 teams and 3 individuals!!
Please comment by 5pm today if you think you can do it!!
Come on LUKE, get back to me!!
come on people one more person!!!!!!!! guy/girl doesn’t matter, get on it!
3-2 minute rounds of: 25 Double Unders: in remainder of time amrap of: 10 Wall Ball/10 each Jump Lunges= RD1- 2+6/RD2- 2+1/RD3- 2+4
Clean- WU-2@45/95 WS-3@130(60%)/2@150(70%)/1@160(75%)/170(75%)/180(80%)
/190(90%)/200(95%)/2@180(85%)
Clean Pull- 4@225×3
3-1 minute amraps of: 5 Plyo Push Ups/1 Rope Climb/15 Box Jumps= RD1- 2+5+1+6 RD2- 2+5+1 RD3- 2 rounds
Felt Good on my form today and Coach Dan agreed, which means its gotta be true!! 😉
3 rounds of 25 DU’s 10 wall balls and 10 jump lunges- missed the Jump lunges on 3rd round. as I was slow with DU’s
Cleans3 @95 2@ 115 1 at 125/ 135/145/150/ 2 @ 125
Clean- Clean Pull- 4/4/4 (max effort)-145/175/175
3-2 minute AMRAPS of: 5 Plyo Push Ups/1 Rope Climb/15 Box Jumps (18/24″) I got 2 full rounds the first set, then got to 12 box jumps in the ensuing AMRAP.
Good to see some new faces (and Old) in the morning.
Glad to work on Catching the clean in a lower squat and with my elbows up.This frustrated the hell out of me during my olympic total. I could power clean more than I was cleaning and these things just don’t make sense. Congratulations to all of those who had their first Muscle ups. I am still on the outside looking in.
Soon Cahill…. Soon!
My 1st solo class at 718, lots of great tips from coach Dan 🙂
3 rds-DU/WB/jumps lunges- cant remember exacts but all were DU + roughly 2 rds WB/lunges
Squat Cleans- 3/2/1/1/1/1/1/1/2- 60/70/75/80/85/90/95/100/85
Pulls- 4/4/4- 115lbs
3 rds Amrap-plyo PU/rope climb/box jumps- again cant remember exacts but 1st 2 were just under 2 full rds, 3rd was 1 rd + 5 push-ups
These metcons were tough…who programs this shit??? 😉
My 1st solo class at 718, lots of great tips from coach Dan 🙂
3 rds-DU/WB/jumps lunges- cant remember exacts but all were DU + roughly 2 rds WB/lunges
Squat Cleans- 3/2/1/1/1/1/1/1/2- 60/70/75/80/85/90/95/100/85
Pulls- 4/4/4- 115lbs
3 rds Amrap-plyo PU/rope climb/box jumps- again cant remember exacts but 1st 2 were just under 2 full rds, 3rd was 1 rd + 5 push-ups
These metcons were tough…who programs this shit??? 😉
The metcons we’re great. This is why I crossfit. So much fun, makes me want to puke, and I want to do it again and again.
it was international day for me as I worked with our new friend esteban (sp?). He is really f’ing strong.
Squat cleans 95 /115/135/145/155/165 fail/175 fail/145 fail. Got really tired at the end. Need to work on mobility so I can bang these out.
Clean pull 175/175/175
Have a great weekend. See you mon/wed.
The metcons we’re great. This is why I crossfit. So much fun, makes me want to puke, and I want to do it again and again.
it was international day for me as I worked with our new friend esteban (sp?). He is really f’ing strong.
Squat cleans 95 /115/135/145/155/165 fail/175 fail/145 fail. Got really tired at the end. Need to work on mobility so I can bang these out.
Clean pull 175/175/175
Have a great weekend. See you mon/wed.
Warm Up –
Round 1 – 1rd+10+10+7
Round 2 – 1rd+10+10+5
Round 3 – 1rd+10+10+5
Cleans from 60-95
Clean Pull – 105/115/135
The end WOD Rxed
Round 1 – 1rd+5+1+3
Round 2 – 1rd+5+1+5
Round 3 – 1rd+5+1
Ladies night was a big hit!! Thanks for coming girls
Thanks Chris and Jess for the drinks…. Had a lot of fun getting to know you… You two are awesome.
Agreed, Chris and Jess you guys are the best! 🙂
don’t forget about your scale UP on that warmup 😉
Warm up: round 1 (0 du) 10+10 med ball 12
Round 2 (0 du) 10+10+5 med ball 16
Round 3 (0 du) 10+10+8 med ball 16
Cleans ranged from 35-65lbs Thanks Coach Iz for all your patience with helping me with my form. Thanks Marina for giving me pointers as well. Tammyli you were too far from me, but I know you were doing great. Love your form & strentgh.
Clean Pull 3 sets of 4 reps @ 65lbs
3 rounds AMRAP 5 plyo push ups/1 rope climb/15 box jumps
modified plyo to standard push up, which is the first night that I haven’t used the knee push up modification/modified rope climb to 5 knee to armpits on the bar with the assistance of a towel/ 18 in box
round 1: 1 round + 5 + 1
round 2: 1 round + 5+ 5 + 3
round 3: 1 round + 5 + 5 + 12
Class was so much fun!!! Ladies night is the bah-est! Thanks for the serenade everyone, I’m shy but I really do appreciate it, you sweet tough cookies!!! Sweet tough paleo cookies that is 😉
Congrats on no knees on pushups!!! next time you are climbing that rope missy!
Warm up: round 1 (0 du) 10+10 med ball 12
Round 2 (0 du) 10+10+5 med ball 16
Round 3 (0 du) 10+10+8 med ball 16
Cleans ranged from 35-65lbs Thanks Coach Iz for all your patience with helping me with my form. Thanks Marina for giving me pointers as well. Tammyli you were too far from me, but I know you were doing great. Love your form & strentgh.
Clean Pull 3 sets of 4 reps @ 65lbs
3 rounds AMRAP 5 plyo push ups/1 rope climb/15 box jumps
modified plyo to standard push up, which is the first night that I haven’t used the knee push up modification/modified rope climb to 5 knee to armpits on the bar with the assistance of a towel/ 18 in box
round 1: 1 round + 5 + 1
round 2: 1 round + 5+ 5 + 3
round 3: 1 round + 5 + 5 + 12
Class was so much fun!!! Ladies night is the bah-est! Thanks for the serenade everyone, I’m shy but I really do appreciate it, you sweet tough cookies!!! Sweet tough paleo cookies that is 😉
Congrats on no knees on pushups!!! next time you are climbing that rope missy!
Warmup:
round 1 – 25DU + 10wb (@20lbs) + 10 jumping lunges + 10wb
round 2 – 25DU + 10wb + 10 jumping lunges
round 3 – 14DU pow my rope broke mid jumping 🙁 + 10 wb + 3 jumping lunges
(LOVE Jane for finding my piece to the rope :))
Cleans – 65-100
Clean pulls – 105/115/135
AMRAPS:
Round 1 – 5 plyo + 1 rope climb + 15 jumps + 5 plyo + 1 rope climb
Round 2 – 5 plyo + 1 rope climb + 15 jumps
Round 3 – 5 plyo + 1 rope climb + 15 jumps + 5 plyo
Fun ladies night 🙂
Warmup:
round 1 – 25DU + 10wb (@20lbs) + 10 jumping lunges + 10wb
round 2 – 25DU + 10wb + 10 jumping lunges
round 3 – 14DU pow my rope broke mid jumping 🙁 + 10 wb + 3 jumping lunges
(LOVE Jane for finding my piece to the rope :))
Cleans – 65-100
Clean pulls – 105/115/135
AMRAPS:
Round 1 – 5 plyo + 1 rope climb + 15 jumps + 5 plyo + 1 rope climb
Round 2 – 5 plyo + 1 rope climb + 15 jumps
Round 3 – 5 plyo + 1 rope climb + 15 jumps + 5 plyo
Fun ladies night 🙂