WOD 5/20/11
5 RNFT of: 10 each- Ring Rows/Toes To Bar/GHD Raises
3 RFT of: 400M Run/15 Push UPs/30 Ab Mat Sit Ups/15 Wall Ball (20/12lbs)
Over Head Squat– 3/3/3/3/3
After the 7pm class we are gonna chill out at the box. BYOB and lets play some Spades… See you then.
Today is like the variety hour. We worked on everything.
5 round warmup in about 11 minutes I think.
3 RFT of: 400M Run/15 Push UPs/30 Ab Mat Sit Ups/15 Wall Ball (12lbs) – 12:17
Over Head Squat- 3/3/3/3/3 – 50/55/65/75/85/95f
RNFT of: 10 each- Ring Rows/Toes To Bar/GHD Raises
3 RFT of: 400M Run/15 Push UPs/30 Ab Mat Sit Ups/15 Wall Ball (20/12lbs) 13:09
Over Head Squat- 3/3/3/3/3
75/105/135 failed on 3rd attemp and dropped 5 lbs succeeded ar 130/ 130 . I like overhead squats really have to focus on balance.
Wish I could join you later!! But I’m still hanging out in sunny California. 😉
We will see you soon, there is always next time Gilli…
Hey we have a new member she goes by Ramona Bean 🙂 i though about you…
50 DUs
5 RNFT – 10 ring row/10 T2B/10 GHD
Of course it started raining right after warmup and SOME people wanted to row… come on people this is CROSSFIT! lol 😛
3 RFT – 400 m run/15 pushups/30 situps/15 wallball (14 lbs) = 12:46
OHS – 3/3/3/3/3
45/55/65/75F/75
You’re right, this is CrossFit !! And @ 718…. We dont cry over a little drizzle.. Thats how we do it!!
Be prepared for anything.
Good stuff today…. DO WORK SON!!!
Do work in glasses!
and when your pants fall off!
F’in pants
G’s what a morning… Not my Day today 😐
Warm Up – 50 DU’s – did 37 before a had a fit over a wardrobe malfunction!! Damn it…
5 RNFT – 10 ring row/10 T2Rings/10 GHD
3RFT – 16:00, I was winded but felt strong.. I guess I could have pushed harder but as Iz so gracefully pointed out I sucked today. Next time 😛
OHS – more like a snatch with 3 OHS – 45/45/45/45/45
I’m stopping by for this one.
Suggestion for spades – Anyone who under bids must do 10 burpees for each book.
Word… Sounds like I found my partner!!
3 RFT 400m run/ 15 pushups/30 sit ups/15 wall balls= 11:08
OHS 3/3/3/3/3
95,115,125,145f,145
32 DU’s in 3 min…progress
5 RNFT 10 Ring Rows / 10 GHD Raises / 10 Toes to Bar- my last round was a little sad though
3 RFT 400 M Run / 15 Pushups / 30 Abmat sit ups/ 15 Wall Ball- 18:16- This really beat me up. So winded. But I think I waisted time on wall ball and I can do better form there.
OHS 65×3 / 75×3 / 85×3 / 95×3 100×2 100-FAIL Phew!! Good times…
Tuesday…!
in the wake of todays recent events, the passing of “The Macho Man” Randy Savage, can we modify the 400m runs to include the purchase of a Slim Jim at the Citco?… It’s a thought.
R.I.P. Macho Man
Great day today! Everyone at the nooner did fantastic!
I only did three rounds of the warmup because I knew I’d run out of time otherwise. And yet I did anyway…
3RFT = 10:21
Felt good, although my runs could have been better had I not done all those sprints last night. Felt it the moment I started the WOD. Wanted sub-10 min. Oh well. Felt really good about my pushups though, I’ve changed my ‘grip’ and been trying to do them exactly the same way Spealler does them. I think I did pretty good. No snaking whatsoever, rigid body, all sets unbroken. Felt good.
OHS 3-3-3-3-3
115-125-135-145×1 ran out of time. Boo.
Then after class, Aaron decided to make up for missing the deadlift day on Wednesday, so he did some deadlifts and I just joined in for fun. But after I pulled 325 without even warming up and felt AWESOME, I decided to match him. My previous PR was 340. Somehow, through the magic of CrossFit, I did:
325-335-345-355-365 PR PR PR
Crazy!! 355 was great, 365 was ugly but still felt alright. I can’t really believe that I hit 365, which is a 25lb PR. Madness!!!
Coach CanaDan
If it’s ugly then it’s NO REP!!
I got a NO REP for you…
😛
Great job on the Dead Lift! 400 club is in the cross hairs!!
5 RNFT of: 10 each Ring Row/Toes Through Rings/GHD Raises
3 RFT of: 400M Run/15 Push Up/15 Sit Up/15 Wall Ball @ 20lbs=10:14 🙂
Over Head Squat- WU-5@45/3@95 WS-3@135/155/175/185Fx3
39 Pistols
5 Strict HSPU
1 Strict Ring Muscle Up
1 Partial Range of Motion Iron Cross
RIP Macho Man Randy Savage- Oh Yeah!!!
dammit! you beat me by 7 seconds! nice job coach!!!
Honestly I thought it was much faster, until I looked at my watch! You set the bar dumb high, I did everything unbroken and with no rest and it was only 7 seconds!! Good shit today. 365 Wha, What?? You go boy 🙂
Good day today. 11:12 for the 3 rounds. Tough going from wall balls to running. It just zaaps ya!
OHS – 3×95, 3×135, 3×145, 3×155, 1×165
Worked on cleans and got 175#
Failed at 185#. Got it, but couldn’t get out of the hole!
Smells ELITE!
11:12 for the 3 rounds kurt and I tied which made the day really special for me 🙂
OHS 65-75-80-85-95(PR) finally on my to killing and eating my goat. yum goat.
deadlifted since I missed it the other day all one rep 325-335-345-355-365(ties my current pr).
Enjoy the rapture.
check this out the Crossfit 2011 Games Regionals workouts have been posted:
http://games.crossfit.com/features/announcing-regional-workouts
there are individual and team workouts.. looks fun
5 RNFT – 10 x GHD / T2B / Ring Row
3 RFT – 400 m / 15 Push Up / 30 Sit Ups / 15 20# Wall Ball
9:25
OHS – 3 x 45/75/95/115/135/145. 1 x 165 (PR)
Nice time!!! no more rest days for you….BEAST!
5 RNFT – 10 x GHD / T2B / Ring Row
3 RFT – 400 m / 15 Push Up / 30 Sit Ups / 15 20# Wall Ball
9:25
OHS – 3 x 45/75/95/115/135/145. 1 x 165 (PR)
3 RNFT – 10 x GHD / T2B / Ring Row
Only 3 rounds since I was late.
3 RFT – 400 m / 15 Push Up / 30 Sit Ups / 15 12# Wall Ball
10:54
OHS – 3 x 20/25/25/25/30 (PR) This is the most challenging move for me. The back stretches are really helping.
Fun work out as always.
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3 RNFT – 10 x GHD / T2B / Ring Row
Only 3 rounds since I was late.
3 RFT – 400 m / 15 Push Up / 30 Sit Ups / 15 12# Wall Ball
10:54
OHS – 3 x 20/25/25/25/30 (PR) This is the most challenging move for me. The back stretches are really helping.
Fun work out as always.
Reply