WOD 2/20/15
8 Minutes of Back/Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 250M Row/3 Skin the Cat/10 USSR K.B. Swing (2/1.5 Pood) or 2 Rounds of: 250M Row/10 PVC Passthrough/10 USSR K.B. Swing (24/16Kg) -6 Minute Cap
B- 5 Minutes To WU Power Snatch (75/55)/Double Unders + CrossFit Open Sectionals WOD 14.1= 10 Minute AMRAP of: 30 Double Unders/15 Power Snatch (75/55) or 5 Minutes To WU Power Snatch (55/35)/Single Unders + 10 Minute AMRAP of: 90 Single Unders/15 Power Snatch (55/35)
C- Squat- 15 Minutes To A 5RM with a strict 3 second hold at the bottom (Tempo: 2/3/X/0-2)
Notes: Compare to 1/27/15.
*D- NFT- 100 Each: GHD Hip Extension/Banded Good Morning
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
spent the past couple days on Baru Island off the coast of Cartagena, Colombia. Needless to say, no gym or equipment to speak of, so Alex and I have been rocking sunset beach WODs before dinner. No clock, because we’re on ‘island time’
Tuesday
10 rounds of 10 burpees, 20 squats
Wednesday
4 rounds of 25 walking lunges (each,) 25 push-ups, 25 squats, 25 mountain climbers (each)
Thursday
250 squats then…
5 Rounds of 5 broad jumps, 10 HRPU, 15 sit-ups
I can say without reservation that we’re not looking forward to returning to this arctic blast all the kids have been talking about
See everyone next week
Until then, adios amigos
Globo gym style in NJ- that happens to have a Crossfit rig, bumpers and all the like that needed
Snatch- 15 min to 1RM
95/110/115/120/126/130!!!!!! PR! And this is at my new bodyweight- which is just 2 lbs away from this and my new years goal was a BW snatch- so just have to lose 2 lbs and I’ll be there! It went up on the first try- I was aggressive with my pull and that’s all I needed. Wish I had a video- but yelled a little and jumped around a bit!!
20 Min AMRAP-
50 wall balls (10′ target)
50 DU’s
40 T2B
40 Box Jump (20″)
30 Pull ups (kept it to butterfly)
30 Burpees
20 Cleans (100#)
20 Jerks
20 Snatches
only got up to 5 snatches- I was smoked!
3 RM Front Squat- 165/180 (fail) I think I was too aggressive. I didn’t want to do 175# bc I’ve hit that before, but wasn’t ready for 15# jump
10RM Back Squat- only went to 145#
Think that’s enough for the day.
Nice job Tina! Congrats on the PR. Pancakes for PR’s!!
Just out of gas today and so damn sore. Had zero energy to get through this workout. Only 4rds + 30 + 4 on 14.1 (which I hate). Then only did 3’s on the BS with very little pause. 135/185/205/225/245. Thank goodness I have two days off.
Nice to see that your keeping it fresh in Paradise Mike, don’t rush back.
Tina, your numbers have been going up and up and up! great job..
A) WU – 2 Rounds of : 250M Row/3 Skin the Cat/10 USSR K.B. Swing (2 Pood)
B) Squat – 5RM with a strict 3 second hold at the bottom = 245
C) CrossFit Open Sectionals WOD 14.1 = 5+30+2
D) OHS – Accumulate 3 Minutes in a perfect bottom position @ 95lbs – Complete