WOD 11/27/12 C

Raise funds for prostate Cancer.

December 8th there’s a $40 open bar from 9:30p to 12:30a to help raise money for Movember and prostate cancer. It’s at Off the Wagon (109 MacDougal Street NY, NY) and $10 of the $40 will go to the team, who have spent the month of November growing awkward mustaches to help raise awareness about prostate cancer and men’s health. If you’re free and want to come hang out, would love to see some people out. If you can’t but feel inclined to donate, check this out: http://us.movember.com/mospace/1529480,

WOD 11/27/12

8 Minutes of Shoulder/Hip/Back Mobility

WU- 400M Run;1 Minute Rest/Tabata- Squat Clean Wall Ball (20/14)

DeadLift– 18 Minutes To A Heavy Triple (2-3 Minutes Rest Between Efforts)

12 Minute AMRAP of: 9 Ring Push Up/15 Jumping Ball Slam/12 K2E

Hoodies are here, if you pre-ordered please try and pick it up by Friday. We dont have a ton of storage space so please make the effort to pick them up asap.

9 replies

CT says:
11/27/2012 at 11:09 AM

WU: 400M Run: 1:06; 1 Minute Rest, Tabata: Squat Clean Wall Ball (20/14): 33

DeadLift: 18 Minutes To A Heavy Triple (2-3 Minutes Rest Between Efforts): 6@135, 4@185, 3@235, 3@265

12 Minute AMRAP of: 9 Ring Push Up/15 Jumping Ball Slam/12 K2E: 5 rounds.(my K2E started sucking after round 4)
Reply
- dariel31 says:
  11/27/2012 at 7:09 PM
  
  The solo blogger. Great job today CT. Today’s wod was a silent crusher.
  Reply
  - CT says:
    11/27/2012 at 7:25 PM
    
    Thanks Coach D – my shoulders are feeling it after those SqCl Wall Balls..
    Reply
cobrien811 says:
11/27/2012 at 8:06 PM

400m jog 1:32
Cl WB Tabata – 50
3x dead lift – 225/255/285/305/325/345(PR) 355×2(PR)
345 was my 1RM PR.
Met con – 5 rds + 5
only had a 15# ball so did 20 slams/Rd
Reply
- Head Coach says:
  11/27/2012 at 10:18 PM
  
  Good job on the DeadLifts, way to go Cory.
  Reply
  - dariel31 says:
    11/28/2012 at 9:27 AM
    
    Agreed. That’s beast mode in full effect.
    Reply
gilliebean says:
11/29/2012 at 12:30 PM

In Southern Ontario, Canada…

Warm-up:

500m row => 2:10
10 each => pull-ups (band assisted), push-ups (mod), ring-dips (leg-assisted)
15 each => ab-mat sit-ups, GHD back extensions, overhead squats

WOD:

3 RFT of 20 power clean + push press (15 kg / 33 #) / 1 min Russian KB Swings (12 kg / 26 #) + 1:1 rest = 19:21
Reply
- Coach TamBot says:
  11/29/2012 at 4:34 PM
  
  Hey Girlie,
  Great numbers!! What box was this ??
  Reply
  - gilliebean says:
    11/30/2012 at 12:14 AM
    
    Thanks Tami! I’m back at Crossfit London. I brought you t-shirts from there remember? You said they were soft. 🙂
    Reply