WOD 4/4/11

1. 

   Tom T says:

   04/04/2011 at 1:35 PM

   Hello all, just wanted to tell you about the event I did the other day. The first annual Pump and Run which was hosted by Crossfit Hoboken. It consisted of Max reps bench press at a weight determined by your age so 135lbs for me (capped at thirty), followed by a 5k run. The cool thing was for every rep you completed they took 30 seconds off your run time.

   I did 30 reps and ran a 20:24 ended up in ninth place overall.
   My brother took third place overall, yes he’s faster than me!

   The winner ran 17:30 and did thirty reps.

   It was a great atmosphere with competitors cheering each other on during the lifting aspect of the competition.

   I hope to see some of you there next year.

   ToM

   Reply
   • 

     Tammyli says:

     04/04/2011 at 7:16 PM

     Nice job Tom!! That smells Elite!

     Glad to have you on the Team 🙂

     Reply
2. 

   Jes King says:

   04/04/2011 at 2:48 PM

   Whew, my heart rate was through the roof this morning!
   I did the 3RFT of run, snatches, hspu in 14:08
   I finished 6 rounds + 11 wallballs for the wall ball/ring rows

   Nice work today Evan, you’re going to force me to be faster 🙂

   Reply
   • 

     Tammyli says:

     04/05/2011 at 8:32 AM

     I am jealous that we didnt do 3 RFT…. Iz scaled it down to a 15 minute AMRAP.

     Your time is great!!!!

     Reply
3. 

   Tammyli says:

   04/04/2011 at 7:24 PM

   Todays WOD was GREAT!! I love WODding with Iz, I am feeling the squat snatches!!

   Warm Up: 1min DU(30)/1min Squat(25)/1min DU(20)/1 min Sit Up(20)/ 1min DU(20)

   15 Min AMRAP Rx’ed- 2 Rounds/ 400m Run + 14 Squat Snatches 😀
   9 Min AMRAP Rx’ed – 5 Rounds + 5 Wall Ball

   xoxo
   Baby Bell……..

   Reply
4. 

   Head Coach says:

   04/04/2011 at 7:42 PM

   Warm Up – 1min DU(46)/1min Squat(56)/1min DU(30)/1 min Sit Up(40)/ 1min DU(43)
   15 min AMRAP= 2 rounds + 15 Snatches/7 HSPU’s
   9 min AMRAP= 6 Rounds + 2 Wall Ball

   Reply
5. 

   anna k says:

   04/04/2011 at 8:01 PM

   warm up: 1 min KB swing (12kg), 1 min abmat situps, 1 min box jumps

   15 min amrap: 500m row/15 snatches/9 hspu: 3 rounds

   9 min amrap: 15 wall ball (14 lbs)/10 ring rows: 6 rounds.

   A great fast powerful wod. the KB swings are getting easier (maybe I am ready for 16 kg?). I also practiced turkish get ups today did about 4 each side only had a 10 pound weight handy.

   Reply
6. 

   Marina says:

   04/04/2011 at 8:05 PM

   HOLY $%#@ this was brutal… felt like a smoker, only without the smoking :/

   Warmup: 1 min of each DU/air squat/DU/sit ups/DU = 12/35/12/35/14

   15 AMRAP: this was a HORRIBLE show, couldn’t squat for the life of me!!! should have went with lighter weight: finished with 2 rounds + 400 run + 2 Snatch

   9 AMRAP: 15 Wallball (12#)/10 ring rows = 7 rounds

   4 chin-ups

   Reply
7. 

   Cory OBrien says:

   04/04/2011 at 9:35 PM

   4 Muscle Ups
   Warm up – 1 min of DU (67), Air Squat (49), DU (59), Sit Up (44), DU (59) – 278

   15min AMRAP – 3 rounds
   9min AMRAP – 6 rds + 15 wall ball + 6 ring row

   Finally got my first bar muscle up after class! Super excited!

   Reply
8. 

   Cory OBrien says:

   04/04/2011 at 9:35 PM

   4 Muscle Ups
   Warm up – 1 min of DU (67), Air Squat (49), DU (59), Sit Up (44), DU (59) – 278

   15min AMRAP – 3 rounds
   9min AMRAP – 6 rds + 15 wall ball + 6 ring row

   Finally got my first bar muscle up after class! Super excited!

   Reply
9. 

   Matt says:

   04/05/2011 at 9:22 AM

   Back after 2.5 weeks feels like crap/awesome to be back

   Reply

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