WOD 3/14/11

2 RNFT of: 50 each weighted Jump Squat/Mt. Climbers/Toe Touches + 3 minutes of rest

Thruster– 1/1/1/1/1

Tabata Thruster @ 75/45 + 3 minutes of rest

1K Row + 2 minutes of rest

8 rounds of: Side Plank– 30 seconds each side

10 replies

coachcanadan says:
03/14/2011 at 2:10 PM

Great WOD today, and a great class today, too!
Did one round of the WU after my 42 burpees.
Thrusters 1-1-1-1-1:
105-115-125-135-145PR
1000m row: 3:17PR

Ran out of time on the tabatas and the planks, but i’ll do the planks later today at my apartment.

Coach, great programming! You’ll have a box of firebreathers in no time!

Coach Dan
Reply
Kurt says:
03/14/2011 at 2:16 PM

Came early and did three rounds of 10 squats, 10 ghd situps, 10 back extensions, 10 HSPUs, 10 pull ups. Today was 42 HSPUs so I did 12 before I left for the gym. Next month is one handed HSPUs!

155# for the thrusters. Failed at 165# and 160#. Tied my previous PR so I am pretty happy about that.

Score of 50 for the tabata thrusters at 75# off the rack AND 3:51 for the 1K row.

Good class today! Fun with the big gang.
Reply
Marina says:
03/14/2011 at 2:49 PM

Not on my A game today …boohoo

Warmup: 50 weighted jump squats ( used a sandbag)/mt climbers/toe touches – only did one round

Thrusters:
warmup- 5x#45 then 1/1/1/1/1 = 65/75/85f/85/90f (90 is my last PR, couldn’t even get it up today WTF! >:O )

Tabata Thrusters: used 45# my count was 42

1k Row: 4:19 – PR’d my last 1k row by 31 seconds!!

4 rounds of planks
Reply
Aaron says:
03/14/2011 at 5:32 PM

WU 50 weighted squat jumps w/ sandbag/mt climbers/ toe touches one round

Thrusters 1/1/1/1/1/-135-155-165-170-175 tried one at 180 but failed.

TABATA thruster 75#-47 total probably should have used a rack set up like kurt, wasted time cleaning.

1k row 3:37.5

14 hspu’s great workout, great day.
Reply
Cory OBrien says:
03/14/2011 at 8:55 PM

2RFT – 50 Jump Squats(35# Sand Bag) / Mountain Climbers / Toe Touches (5:59)

Thrusters – 135 / 155 / 165 / 175 (f) / 175 (f) / 170

Thrusters Tabata @ 75# – 58

1k Row – 3:57

Side Planks – 4 rds 30sec each side

14 HSPU (unbroken)

This was the workout that would never end!! Great program today Coach!
Reply
Jes King says:
03/14/2011 at 11:59 PM

2RFT – 50 Jump Squats – Mountain Climbers – Toe Touches (6:18)
Thrusters – 75 / 85 / 95 / 100 (f) / 100
Thrusters Tabata using 45lbs. – 57
1k Row – 4:16
Side Planks – 4 rds 30sec each side
Reply
Ryan says:
03/15/2011 at 12:28 AM

Thursters 125,135, 140,145,150f

Row 1k 3:37pr

Tabata Thrusters
42 total score 75#

Plus 1 mile run from 17th and 4th to 25th and 4th..forgot to give marina the keys! Dope
Reply
- Marina says:
  03/15/2011 at 1:48 PM
  
  Haha that’s what you get for leaving your brain at crossfit 😛
  Reply
Head Coach says:
03/15/2011 at 5:55 AM

WU: 2RFT=6:41
14 HSPU’s
Thruster: WU-5@45/3@95/1@135/155/175F/165F/160
1K=3:48.5
Reply
Evan B says:
03/15/2011 at 10:30 AM

Really good day yesterday!

2RNFT, 50 each of:
Jump Squats (not sure what the weight of the bag was)
Mountain Climbers
Toe Touches

I was at my 30th toe touch when time was called.

Thrusters: 105/125/135/145/155 (all PRs ;-))

Thrusters tabata @ 75: 44, I think?

1k row: 3:53

I’ve been doing front and lateral raises and other BS forever, and my shoulders were never this sore. Great program.
Reply