WOD 1/13/13
5 Minutes of Shoulder/Back/Calves Mobility
A- WU- 1 Minute Row @50% RPE/5 Minutes WU Thrusters/Box Jumps/SDHP/Swings
B- Victoria= 5 RFT of: 10 Thrusters (65/95)/14 Box Jumps (20/24″)/12 SDHP (65/95)/12 Burpees/27 USA K.B. Swing (16/24kg) (35 Minute Cap!)
A Light Amidst The Darkness- Victoria Soto
C- 3 Minutes to coordinate back extentions/ Modified Michael= 1-2* RFT of: 800M Run/50 Back Extentions/50 Sit Ups (10 Minute Cap)
Lieutenant Michael M. McGreevy Jr.
*=1 possibly 2 rounds depending on how much time remains.
My written words come back to haunt me.
Thats a really hard WOD. Great job sticking to it.
Thanks bud…I think that was around 1 month into Crossfit.
WOD: 25:39, I believe. Legs still sore from Karen, then yesterday’s back squats. Wasn’t looking forward to thrusters today but just focused on getting through it. Can’t wait for a rest day tomorrow.
Welcome to the blog Ann
That one was tough! I rx’d the kettle bell but came NOWHERE near that w/ the thrusters and SDHPs. Felt good to push through a tough one like this again! Thanks Ann for pushing me through the last round 🙂 I snuck in just under 35 min. and I feel good about that.
Victoria
5 RFT 10 Thrusters 95 lbs/ 14 Box Jumps 24″/ 12 Sdhp 95 lbs/ 12 Burpees / 27 KBS 53 lbs
32:39 Rx’d
This was super rough! Ouch!
Hey everyone I’m launching my Paleo food blog this week be on the lookout for some great recipes.
I will post the link on tomorrow’s blog.
Victoria – You are my hero. I dedicate my WOD to you! RIP
Victoria Hero WOD – 37:14rx
Some goat work. Bahhhh bah
Victoria left me breathless today… 31:45RX
Then half a Michael not for time
Ryan and I just registered for the CMC!!!!!
It was awesome to see you go unbroken on the kb swings at the end. You have that drive. Keep up the great work.
Victoria. Great WOD. I loved and hated it at the same time. I used a 35# bar and 8kg KB. I finished in 35:40. I am still alive.
1 minute row @ 50%
282 meters
Victoria
5 RFT
10 THRUSTERS @ 95lbs
14 BOX JUMPS @ 24″
12 SDHP @ 95lbs
12 BURPEES
27 KB SWINGS @ 53lbs
26:31 Rx
Max Deficit strict HSPU on plates
1 on 45lb plates/1 on 45lb+10lb plates/1 on 45lb+2 10lb plates/1 on 2 45lb plates/1 on 2 45lb plates + 10lb plate/1 on 2 45lb plates + 2 10lb plates/1 on 3 45lb plates/1 @ 3 45lb plates plus a 10lb plate (Maximum deficit, shoulder on plates head touching the floor.)
Very happy with this. Next goal will be to hit this for reps of at least 10.
Thanks for honoring Victoria today Coach! That was super intense and I loved every minute of it. 27:59 Rx
Great job today everyone!
Damn dude. I’m missing some awesome workouts