WOD 3/19/11

Warm Up: Coaches Choice + PVC Dislocate

5 minutes of HSPU practice

3 minutes of DeadLift practice

Diane- 21/15/9 RFT of: 225 DeadLift/Hand Stand Push Up + 3 minutes rest

Alternating Ladder of: 10-1 Ring Dip/1-10 Ring Row

10 replies

coachcanadan says:
03/19/2011 at 12:43 PM

I did my burpees for a warmup, followed by Diane at 225# and wall pike hspu in 8:40 or something like that.

Then after judging Kurt and the two Toms do the Open WOD, I decided to redo it myself, and I bested my last score by a fair amount!

Open WOD: 5 rounds + 18 DUs. WOOOO!!!!!!! I knew I could break 5 rounds! Thanks to everyone who stayed after class to cheer us all on! You guys rock!

Coach Dan
Reply
- gilliebean says:
  03/19/2011 at 3:49 PM
  
  Awesome work today Coach Dan! We could see you were chompin’ at the bit to get in there and do that Open WOD. Way to crush your time!!
  Reply
  - coachcanadan says:
    03/21/2011 at 2:08 AM
    
    Thanks Gillie! I appreciate you staying around and cheering me on!
    Reply
anna k says:
03/19/2011 at 2:52 PM

let’s see…..
deadlifts 135# and pike pushups on box in 5:08

and some crazy alt ladder ring dips and ring rows…

that was fun today, glad I came in.

think i might start making class 5x a week!!! Everybody told me I would get addicted to crossfit and I thought they were nuts……they were right!!!
Reply
- Tammyli says:
  03/19/2011 at 7:29 PM
  
  Anna
  Well we always said it’s addictive, but it’s ok we have medicine for that…… It’s called the Rx’ed package 😀
  Reply
gilliebean says:
03/19/2011 at 3:52 PM

1. Got into a fight with a kettle bell. Kettle bell:1, Gilliebean 0

2. Got into a fight with Diane. 95 lbs and pike pushups on a box. 6:51. Diane 1, Gilliebean 0

3. Picked a fight with some rings. They won.

Gilliebean out.
Reply
- Tammyli says:
  03/19/2011 at 7:24 PM
  
  Funny…
  Thanks for your support today!! It was intense in the Box during the Opens WOD.
  Reply
Tom T says:
03/19/2011 at 10:04 PM

Well I did the open WOD today and totally sucked at the double unders couldn’t get in the zone at all. Doing sets of zero or one is no way to get a good score, ah well crossfit is all about exposing weaknesses right?. Consider mine exposed.

So since I was pissed off at myself I decided to do Diane after the open WOD.

4:30 RXD

At least that went well.
Reply
- gilliebean says:
  03/20/2011 at 9:37 PM
  
  Tom, your power snatches were AWESOME!! Inspiring!
  Reply
Head Coach says:
03/21/2011 at 8:10 PM

Diane RX’d= 10:54
400m Run/40 Burp/400M/30 Burp/400M/ 20 Burp/ 400M/ 10 Burp/ 400M=11:56
Reply