WOD 2/14/14
8 Minutes of OH/Wrist/Ankle/Shoulder/Hip Mobility
A- WU- 1K Row @ 80-90%
B- Hang Power Clean- 10 Minutes To A Heavy Single
C- Nasty Girls= 3 RFT of: 50 Air Squat/7 Ring Muscle Up/10 Hang Power Clean (135/95) -20 Minute Cap
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I only went to the gym this morning because there’s a valentine’s day bake off at my office happening right now. Thanks for getting me through it with less guilt Crossfit. Sorry it’s not at all paleo.
Good job Ken!!
And Happy Valentines Day to all my friends :). Hope you had a lovely day
Kneeling jump weighted max effort 50lbs
Box squat plus chains 135+55=190 12*2 reps
Banded dead lift 205lb bar weight+black band 8*1 rep
Anderson front squat 3*5@135
Sumo dead lift bands pulling from the front 3*8 reps @225/255/285
Glute ham raises 3*max reps 20/12/12
Barbell side bends 100 per side
The 100s
100 wall ball
100 chest to bar pull ups
100 pistols
100 DB snatch
30 minute cap- 43 DB snatch
Pistols were hard but I anticipated that. Rxd some on the right(bad) leg and kipped (candle stick roll) most
100 band pull through small band
A: 1000m row
B: HPC 1RM 20/40/50/60/70/80/95/100/105/108(238#)PR
C:Nasty Girls – 13:45 rx
Fun Valentines Day WOD. Plus I got to help my wife do some muscle ups and I put my hand on her butt. Thats action for married people.
Hope to see everyone tomorrow night.
Man I got to get me some muscle ups.
Nice work Cory. Did anyone else Rx this one ?
Tammy – haha!
Thanks D – Marcos did in 11:34ish, Anthony in 12:49ish and Smanik in just over 16. That WOD is right up your alley! Pat and Adam left a lot out there as well and nailed a ton of MU’s. Awesome Friday night as usual.
Very happy with this day.
A) 1K Row – 3:29
B) HPC 1rep – 45/95/135/165/175/185 – there’s more to do here
C) Nasty Girls – 3RFT – 50 ASQ / 7 Ring Muscle-Up / 10 HPC@135 – 16:12 Rx!
That’s 21 true Muscle-Ups, 22 total today. Cory’s cheering and Anthony laying down the gauntlet definitely helped. I’m stoked.
Hang Power Clean- 150# PR 155# F (But was real close)
Nasty Girls- 95#/Bar Muscle up transitions 12:30 kinda frustrating that I don’t have these yet, but I feel like all the dips and what not are just gonna help when I do get it.
Nice work Dave (said with a hint of jealousy!)!
2/14/14
A- WU- 500M ROW @ 70% RPE=1:49 + NFT- 30 Box Jumps (30″)
B- Snatch- WU- 3@20/45 + WS- 3@48 + 3/3@52 + 3@56/60/64 + 2@68kg=85%
C- Clean & Jerk- 3@58 = 3/3@63 + 3@68/73/78/83kg=85%
D- Squat- 5/5@217/232 + 5@248 + 3@263 + 1/1/1@280lb=90%
E- Snatch Pull- 3/3@68/72kg
F- GHR- 5×10 sets + GHD Sit Ups- 5×10 Sets