WOD 6/21/11
Hang Power Clean– 3/3/3 
Run 800M
Zercher Grip Squat– 5/5/5
Run 800M
High Pull– 7/5/3
Run 800M
[youtube http://www.youtube.com/watch?v=Gm3t8q3rYSw?rel=0&w=400&h=257]
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Are you ready to Bear Blast the WOD!!
that video never gets old! haha
OH my WOD, you all better not eat before class today.
Warm Up: Wall Ball TABATA @ 12lbs = 74
Hang Power Clean: 65×3/80×3/90×3 + 800m Run = 4:12
Zercher Squat: 65×5/86×5/95×5 + 800m Run = 4:11
High Pull: 65×7/85×5/105x3PR + 800m Run 4:15
VOMIT
Had a limited amount of time today.
Did a tabata ball slam instead of wallball because of my shoulder.
13-12-13-12-11-12-11-14 = 98
HPC = 155-165-175
1000m row = 3:19.
And DAMN am I sore from yesterday! Feels good though, I feel like BEARBLASTING SOMETHING!!!!
I also wanted to take a second and compliment Iz on the programming. Not just lately, but we’ve been getting consistently awesome programming, and the proof is in the progress that we’re all making across the board. We have some super fun WODs coming up, so I look forward to getting a chance to work out with all of you!
Coach Dan
I agree with you on the programming. Soon I think I won’t have to draw my abs on with a Sharpie 🙂
Great WOD today
wu tabata wall ball
10-10-9-9-9-9-9-10=77
Hang Power Clean 3-3-3– 135-155-166– 800m run 3:31
Zercher Squat 5-5-5– 135-155-175– 800m run 3:20
High Pull 7-5-3–135-155-175— 800m run 3:36
felt a little weak and slow after yesterdays fun.
You know I did the math for my WOD yesterday, and I realized that I moved 7,425 Pounds in 11 minutes and 50 Seconds!! I dont have to draw my abs either…
When you put it like that, its pretty cool!!
Whoa… 14,175lbs was the total for 315#… Insane! CROSSFIT!!!!
10,000 Pounds moved…Feels like I took a 2×4 across the back
Warm Up- Tabata- Wall Ball-=77 reps
HPC- WU-5@45/3@95 WS- 3@145/175/195PR
800M Run- 3:40
Zercher Squat- 5@165/195/235
800M Run- 3:33
High Pull- 7@185/5@215/3@235
800M Run- 3:22
Warm up: Tabata wall ball. 86 total reps x 16 lbs.
Hang power clean: 3×115/125/135
800m run: 3:08
Zercher squat: 5×115/125/135
800m run: 3:06
High pull: 7×135, 5×140, 4×145
800m run: 3:12
Fun day! Great to meet the evening crew!
I’m def loving the programming, too. Will be back for more on Friday morning.:)
Great Job today On the Wall Ball, and staying consistent on the Run.
Warm Up: Tabata Wall Ball = 86 reps
HPC: 3@95
3@145 / 165 / 185
800M Run- 3:21
Zercher Squat- 5@ 145 / 185 / 215
800M Run- 3:07
High Pull- 7@135 / 5@ 185 / 3@215
800M Run- 3:09
I was assaulted by a crowd of sprinting maniacs on my home!
Fun times. Pretty tight today. Just couldn’t get those muscles loose. Had fun with the wall balls. It had been awhile, and think I found a good rhythm today.
Tabata Wall Balls: 83 reps
HPC 3 – 134, 3 – 145, 1 -155: Just could not bring the explosiveness needed for more.
800M run – 3:00
Squat from hell (; 5 – 135, 5 – 165, 1 – 195
800M run – 3:07
High Pull 7 – 135, 5 – 185, 3 – 205 (205# was not as high as needed, but good pull practice)
800M run – 3:03
Tabatta wall ball= 86
HPC 155/180pr/190x1pr
800m run 2:34 pr
Zercher squat 135/195/215 800m run 4:50
High pull 135/195/215 800m run 2:57
3 muscle ups