WOD 5/21/11

Warm Up- Coaches Choice

Ground To Over Head– 10/8/6/4/2 (Max Effort)

Row 500M @ 24SPM/20SPM/28SPM +

90 Seconds Rest Between Efforts

10 replies

Tammyli says:
05/21/2011 at 1:51 PM

Warm Up – AMRAP in 9 Minutes – 400m Run + 50 DU’s + 3 Pike Push Ups /6 Chess to Bar /9 Med Ball Cleans – 400m Run +50 Du’s + 2 Rounds / 3 Pike Push Ups & 5 C2B

Ground To Over Head- 10/8/6/4/2 – 50/55/60/65/75

Thanks for coming out last Night, I had a blast!! we have to do it again soon.
Reply
annak says:
05/21/2011 at 1:59 PM

fun today!

warm up – amrap 9 min 400m run – 50 DU – 3 pike push ups – 6 C2B – 9 Med ball cleans (14#) 3 rounds…

those 400 m sprints kick my ass….but I’m happy I was able to get at least 11 DU unbroken. Progress!!!

Ground to overhead – 10/8/6/4/2 65/70/75/80/85 plus 1 at 90# my PR!! I couldn’t do 75 pounds a few months ago!! stoked!

row 500m 24 spm – 26 spm – 28 spm

thanks Iz for showing me how to to toes to bar….so much easier than how i did them yesterday!!
Reply
coachcanadan says:
05/21/2011 at 2:13 PM

Glad I made it in today, it was a fun WOD!

WU = Didn’t want to do this, but Iz kicked my ass and made me. Very glad he did, I needed that push today. Thanks coach.
I got a total of 93 points (5 rounds + 3 HSPU)
HSPU ROM is getting better, still not full, but it’s coming along.

G2OH
10 power snatches @ 95
8 power snatches @ 105
6 power clean + push jerk @ 135
4 power clean + split jerk @ 155
failed everything after this. tried 165 and 160 to no avail. I’m guessing the deadlifting from yesterday exhausted my posterior chain. Ah well, worth it yesterday. 🙂

500m rows:
20s/m = 1:50
24 s/m = 1:45
28 s/m = 1:39

Happy with that.

Coach Dan
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- Head Coach says:
  05/21/2011 at 2:26 PM
  
  Ur welcome 😀
  Reply
Head Coach says:
05/21/2011 at 2:26 PM

WU= in 9min- 400M Run/50 Double Unders- in remainder of time amrap of: 3 HSPU/6 C2B Pull Up/9 MB Clean @20lbs= 4 Rounds + 3 HSPU/5 C2B Pull Up (Double Unders were not there today? 🙁 )
Ground To Over Head= WU-Snatch-5@45/5@95
WS- Power Snatch-10@115/4@135- Clean&Push Press- 4@135- Clean&Push Jerk- 6@155- Power Clean & Split Jerk- 3@175 Fx2/180Fx2
21 Pistols
Reply
Ryan brown says:
05/21/2011 at 2:53 PM

Fun wod! 400 m run/ 50 Du Then 3HSPU/6 C2B/9 MB Cleans = 5 rounds 3HSPU 🙂

Gound to over head!
10 snatch @ 115
1 snatch @ 135 pr 7 clean& jerks 135#
6 clean & jerk @155
4 clean& jerk @ 165
2 clean & jerk @ 175f
Reply
- Jason J says:
  05/22/2011 at 7:56 AM
  
  Congrats on the PR!
  Reply
Jason J says:
05/21/2011 at 6:34 PM

400 m run/ 50 Du Then 3HSPU/6 C2B/9 MB Cleans = I believe it was 4 rounds and 1 med ball clean

Gound to overhead
10 clean & jerks @ 115
8 clean & jerks @ 135
6 clean & jerks @155
4 clean & jerks @ 165
1 clean & jerk @ 175 PR! (failed 13 more times)

On a positive note I cleaned my new PR 13x’s which probably makes it not such a PR anymore haha! Awesome class!
Reply
Katherine says:
05/21/2011 at 9:25 PM

OMG ITS THE CRAZIIIIEEEESSSSS AT CROSSFIT718!!!
Reply
George says:
05/21/2011 at 9:25 PM

SWEET!!!
Reply