WOD 2/19/14
8 Minutes of Hip/Back/Rack/Ankle/Trunk Mobility
A- WU- 15/12/9 RFT of: Row Calories/Box Jump (24/20″) -9 Minute Cap
B- Clean- 12 Minutes To A Heavy Double
C- Conventional DeadLift- 12 Minutes To A Heavy Single (no more than 3 attempts above 90%)
D- 21/15/9 RFT of: K.B. USA Swing (24/16kg)/Pull Up
On man this WOD is my Jam!
:-/. That’s what she said?
Nice pic,hopefully this guy will obtain his C.S.C.S. Lol
The best part of this pic is that dead guy on the floor
I destroyed this WOD as a crossfitting archangel, certain of my dominance. Then Coach Ann told me I’d used the women’s weight KB…..so I’ve got more work to do.
Deadlift PR @ 375lbs
LOL Koves!!!
Get it together
Witnessed koves’ moment of realization…hardest I’ve laughed before 7am in a long time
I can’t think of a better setup for me.
And yet, it’s my rest day. Enjoy, folks.
This was a fun one! Nice to be able to drop in on some classes during the day with the week off from school. Get to see some different faces.
A- WU- 15/12/9 RFT of: Row Calories/Box Jump (24/20″)
B- Clean- 12 Minutes To A Heavy Double
45/65/75/85PR/90PR/95 failed on the second but would have been a PR for a single 🙂
C- Conventional DeadLift- 12 Minutes To A Heavy Single (no more than 3 attempts above 90%)
45/95/125/145/165/175/185/195PR and then ran out of time
D- 21/15/9 RFT of: K.B. USA Swing (24/16kg)/Pull Up – did banded pull-ups, 6:46
Strength WOD:
A: 3rds of 200m Farmer Carry (24kg ea) + 15/12/9 Goblet Sqt (32kg) – 8:04
B: Clean 2RM – 40k / 60k / 70k / 80k / 95k / 100k / 105×1 (231.5#)
C: Axel Dead Lift – 115 / 205 / 255 / 295 / 325 / 345
D: 21/15/9 KBS (24k) & Pull Ups – 3:15
6pm wod with Coach D
Warm Up 15/12/9 rft row/ box jumps 20″ – 6:45
Clean doubles – 36k/46k/51k/56k/61k 🙂 and 63k for 1 PR
Deadlift singles – 135lbs/185/235/255pR – 3/3/3 @ 185lbs
21/15/9 rft – USA KBS @1 pood/ Pull ups = 6:20something Modified
Nice Job on that PR Shara, sorry I missed it.
2/19/14
A- WU- 15/12/9 RFT of: Row Calories/Box Jump (30″)= 5:21
B- Snatch- WU- 5@20/3@45 + WS- 3/3@52=65 + 3@56=70/60=75/70=87 + 3/3@68kg=85%
C- Clean & Jerk- WS- 3/3@65=65 + 3@70=70/75=75/87=87 + 3/3@85kg=85%
D- Front Squat- 5@185=70/195=75 + 4@210=80 + 2@220=85/225=87/235=90/247lb=95%
E- Snatch Pull- 3/3@72=90/76=95