WOD 3/25/14
8 Minutes of Shoulder/Hip/Lumbar/Hamstring/Ankle/Calf/Wrist Mobility
A- WU- 200M Run @ 50-70%; 1 Minute Rest + 3 Rounds of: 200M Run @ 90%; 90 Seconds Rest Between Rounds
B- Power Jerk- 15 Minutes To A Heavy Triple
C- 15/12/9 RFT of: Power Jerk (135/95)/Strict Chin Up/@ Top of EMOM 3 Burpee Starting at 1st minute -12 Minute Cap
D- For Time: 50 Ball Slam (20/15)/50 Ab Mat Sit Up/30 Ball Slam/30 Ab Mat Sit Up/20 Ball Slam/20 Ab Mat Sit Up -Complete as much as possible in 8 Minutes
Click the link and vote for our box so we can win a logo makeover
http://www.lifeasrx.com/product/badness-6.html
This Thursday night we are offering 4 spots to a FREE class for any current member of CrossFit 718 interested in hitting up 14.5 immeadately after the live announcement.
We are also inviting the entire team to come down and watch the live announcement at the Box and cheer on your fellow Athletes.
Register on Mindbody. 8pm Thursday 3/27
Rich Froning destroying 14.4
http://youtu.be/lsh2UK3BAxM
Impressive. And there is still room for improvement.
A: WU: 200M Run @ 50-70%; 1 Minute Rest + 3 Rounds of: 200M Run @ 90%; 90 Seconds Rest Between Rounds: :39, :37, :38, :36. Not accurate b/c the 200m marker has been washed away.
B: Power Jerk: Heavy Triple: 115
C: 15/12/9 RFT of: Power Jerk (135/95)/Strict Chin Up/@ Top of EMOM 3 Burpee Starting at 1st minute: Capped out at 12 minutes (@95 lbs), couldn’t knock out last round.
CT 03/25/2014 AT 10:52 AM
A: WU: 200M Run @ 50-70%; 1 Minute Rest + 3 Rounds of: 200M Run @ 90%; 90 Seconds Rest Between Rounds: :49 48 50 51
B: Power Jerk: Heavy Triple: 205
C: 15/12/9 RFT of: Power Jerk (135/95)/Strict Chin Up/@ Top of EMOM 3 Burpee Starting at 1st minute: 9:56 I kipped on the chin ups pull ups. I went about 50/50 on the pull up chin up as the chin ups crush my immobile wrists
Reply
Row 3 min – 41 cal
Oly squat 5@ 115lbs/125/135/145/155
speed DeadLift with red bands – 5/5/5/5/5 @ 135
25 foot yoke carry – 60lbs/120/150/180/200f plus the weight of the yoke.
Gonna accessorize later
Speed bench 9*3 reps 145(bar)+80(chain) [wide/mid/close grip]
Bench press mid grip 1*5 reps at 250
Flat bench db press 3*8@75
Strict pull ups weighted 3*6@45/55/60
One arm db row 3*10@55
Bent over row supine grip 3*10@135
Straight arm band pull down(lats) 3*20@ green med
Banded planks 3*1 minute @black large on elbows
Reverse fly w/band 3*30@red mini
Open Bar
Snatch (full squat)
3 EMOM for 5 minutes (80#)/3 EMOM for 5 minutes (85#)
Front Squat
5 every 30 seconds for 6 minutes (115#)
Power Clean
5 EMOM for 6 minutes (95#)
WOD
WU- 200M Run + 2 Rounds of: 200M Run- :45 seconds avergae
Power Jerk- 12 Minutes To A Heavy Triple- 130# PR
15/12/9 RFT of: Power Jerk (95)/Strict Chin Up/@ Top of EMOM 3 Burpee- 7:18 Rx
For Time: 50 Ball Slam (20/15)/50 Ab Mat Sit Up/30 Ball Slam/30 Ab Mat Sit Up/20 Ball Slam/20 Ab Mat Sit Up- 7:23 Rx (Thomas and Tim crushed this- nice work guys!)
Fun class tonight…Lots of great work all in 1 hour! Nice time management Tam
Nice getting in a workout a little earlier – fun 5pm class.
WOD
WU- 200M Run + 2 Rounds of: 200M Run
Power Jerk- 12 Minutes To A Heavy Triple- 90# PR – I want to retest my 1RM now!
15/12/9 RFT of: Power Jerk (65#) /Strict Chin Up (banded)/@ Top of EMOM 3 Burpee- 7:56
For Time: 50 Ball Slam (20/15)/50 Ab Mat Sit Up/30 Ball Slam/30 Ab Mat Sit Up/20 Ball Slam/20 Ab Mat Sit Up- 8:26
Time to binge watch tv – thanks tam!
Anytime love
Awesome and always fun class. Agreed Tina, definitely impressed we finished everything in time. And great work 6pm females only class lol – those power jerks looked solid
A- WU- 200M Run @ 50% + 2 Rounds of: 200M Run @ 90% – 0:37/:039
B- Power Jerk- 3 @ 95/135/165/185/205×2
C- 15/12/9 RFT of: Power Jerk (135/95)/Strict Chin Up/@ Top of EMOM 3 Burpees: 9:28 Rx – surprisingly painful. Tina smoked this one.
D- For Time: 50 Ball Slam (20/15)/50 Ab Mat Sit Up/30 Ball Slam/30 Ab Mat Sit Up/20 Ball Slam/20 Ab Mat Sit Up: 6:19 Rx with Tim hot on my heels – nice job dude