WOD 1/16/13 C
5 Minutes working on whatever is tight
A- WU- 10 each Walking Lunge/Air Squat/Kipping HSPU + For Time- Half Tabata- Wall Ball (20/14)/200M MB Run
B- Squat Clean + Power Jerk- 12 Minutes To Establish A Heavy Single + 2 Rounds of: 2 Minute AMRAP @ 80% of Above;2 Minutes Rest Between Rounds
C- 5 Minutes WU Stone To Shoulder/T2B/Ring Push Up + 21/15/9 RFT of: T2B/Stone 2 Shoulder (HBD)/Ring Push Up (12 Minute Cap)
D- *5-10 Minutes of GOAT Work
*=If Time Permits
http://media.crossfit.com/cf-video/CF_RobO_StoneTechnique_SD.mo
STONE TO SHOULDER.
If the link doesn’t work you can find it on the CrossFit.com site under Wednesdays wod.
5 Minutes working on whatever is tight
A- WU- 10 each Walking Lunge/Air Squat/Kipping HSPU + For Time- Half Tabata- Wall Ball 10/11/10/11=42 (20/14)/200M MB Run
B- Squat Clean + Power Jerk- 12 Minutes To Establish A Heavy Single + 2 Rounds of: 2 Minute AMRAP @ 80% of Above;2 Minutes Rest Between Rounds
C&J 95/135/185/205/225 (PR on my squat clean)
2 MINUTE AMRAP C&J @ 180
Round 1-5
Round 2-6
C- 5 Minutes WU Stone To Shoulder/T2B/Ring Push Up + 21/15/9 RFT of: T2B/Stone 2 Shoulder (HBD)/Ring Push Up (8 Minute Cap)
21 stone to shoulder/T2B/Ring push ups/15 stone to shoulder/T2B
Kettlebell or what Iz calls it- Kettle HELL!
WU- 1 round NFT
10 lunge pass throughs (35#)
10 goblet squat (35#)
10 shoulder press (26#x2)
Half tabata
KB Thruster (26#x2) 25 reps
1 minute waiter walk (18#x2)
10 minute long cycle- KB clean and push press (18#x2)
*5 burpee penalty with weights are dropped
70 reps/10 burpees
3RFT
20 USSR KB Swings (53#)
15 T2B
15 floor presses (26#x2)
Don’t remember my time but it was around 10 something.
Always awesome…see you guys on Jan 28th. I miss you already! Gonna visit San Francisco Crossfit- KStarr & Carl Paoli..oh yeah! If anyone wants a tee let me know and I will do my best to pick one up.
Tina – have fun in SF. Please say hi to Coach Orozco for me if you run into him. He’s a cool cat.
Strength wod today.
WU: 10each weighted lunge (45) / 10 OHS (45) / 10 HSPU – OHS are tough with a plate!
1/2 Tabata DB Thrusters (45×2) – don’t remember my # here, but it wasn’t great.
C&J – 135/165/185/195/205 – Failed on the 205 jerk, but cleaned it ok.
3min amrap C&J – 13 @ 135
21/15/9 of Stone to Shoulder (75) / Weighted pushup (45) / T2B (12 min cap) – got through round of 21, and 15 stone 2 shoulder. Tough one.
6am Strength WOD:
A: WU NFT: 10 each weighted lunge (45/25) / 10 OHS (45/25) / 10 Strict HSPU: R’x, I was pleased with my HSPU, despite being a little shallow on my dips – happy to have more stability going back-to-wall.
B: 1/2 Tabata DB Thrusters (45/25): 24 @ 25 lbs. No way my shoulders could handle 45’s today.
C1: Power Clean & Jerk (15 min to heavy single): 95/95/115/115/135/145. Ok with this, feel like i’m getting back to where i was. Btw Sico, I’m glad you’re now 6am – gives me some huge numbers to shoot for
C2: 3 min AMRAP Power Clean & Jerk @ 70% above. 15 @ 100lbs
D: 21/15/9 of Stone to Shoulder (75) / Weighted pushup (45) / T2B: I screwed this up and partitioned, and then bolted early (technically late).
If anyone wants to order some paleokitsjerky from Steve’s Club http://stevesoriginal.com/ here is a promotion for FREE SHIPPING this week only! Use code: cavegirl2013
Also tomorrow is the last day to register at the lowest rate for the CMC. Prices will be going up after that. Now is the time to sign up!
Good Call Marina 🙂
WU- half tabata-wallball@20=11/10/9/9 +200m mb run
Power Clean&Power Jerk- WU-5@45/3@95/135 WS-1@165/185/205fx2 + 2 rds of 2min amrap@80%(150#)=rd1-11/rd-2-9 reps
Did not have enough time for metcon so tabata- Air Squat=128
Strength Class:
WU: 10each weighted lunge (25) / 10 OHS (25) / 10 HSPU
oh sorry guys for the 15 burpees since I was late.. oh and another 15 for Josh being late!!! 30 total 🙁 lol
1/2 Tabata DB Thrusters (25 each hand) – 8/4/4/6 = 22 total
Power C&J – 75/95/105/115PR/125 – Failed on the 125 jerk, but PR’d for my power clean 🙂 🙂 🙂
3min amrap C&J – 15 @ 85
21/15/9 of T2B / to Shoulder (45) / Weighted pushup (15) (12 min cap) – got all 21, all 15 and 9 T2B + 5 stones
Agree with Sico it was a “Tough one”!
Nikki u look great in that photo 🙂 Get well soon!!
Thank you so much Coach Iz, I’ve been reading everyone’s posts and I’m so happy everyone has been doing an amazing job with those killer designed wod’s!!!! We never say it enough but you Rock Coach Iz!
Congrats on all the PR’s and everyone’s dedication… Keep up the great work athletes!
WU – as prescribed. 200M MB Run – 55seconds
B- Squat Clean + Power Jerk- 1RM 135/155/165/175/185
AMRAP @ 148lbs – 7 reps both rounds
C- 21/15/9 T2B/Stone 2 Shoulder (75)/Ring Push Up
11:59 (finished) as Rx