WOD 6/6/12

Row 3 minutes @ 90%

10 minutes of: hip/back/shoulder mobility

3 rounds of: 10 each PVC OH Squat/PVC Sots Press

OHS– 3/3/3/3/3 @ 60/65/70/75/80% 1rm (15 minute Cap)

21/15/9 RFT of: KB Goblet Squat (2/1.5 Pood)/Ring Push Ups

11 replies

Charles George says:
06/06/2012 at 10:10 AM

OHS 75-94-115-115-115
WOD: 6:15
Reply
Head Coach says:
06/06/2012 at 12:19 PM

3 minute max rep Double Unders=230
Squat- WU- 5@45/135 WS- 5@225 3@240/255
40 Yard Sled Push @ BW (150lbs)- #1=12.67 #2=11.01 #310.88 (@250lbs) #4=17.81 #5-16.20 #6=18.63
Bench Press- WU- 3@45/135 WS- 3@155/165/175
Reply
- Nikki says:
  06/06/2012 at 10:11 PM
  
  It would take me 3 years to do that many double unders, great work Coach Iz! Impressive!
  Reply
  - Head Coach says:
    06/08/2012 at 7:52 AM
    
    When I first started CrossFit I hated double unders. After 8 months I finally got the hang of them. Keep up the practice and you will be kicking my butt in no time at all!
    Reply
Rory M says:
06/06/2012 at 1:35 PM

3 min Row- 799m

OHS- 65-75-85-95-105

21-15-9- 4:38
Push ups are hard.
Reply
CT says:
06/06/2012 at 2:01 PM

Row 3 minutes @ 90% – 757m

OHS- 3/3/3/3/3 @ 60/65/70/75/80% 1rm (15 minute Cap) – 65/65/70/75/80 – probably could’ve gone a little heavier here.

21/15/9 RFT of: KB Goblet Squat (2/1.5 Pood)/Ring Push Ups – 6:54 rx

Cash out: 3 rounds per minute: 5 pullups, AMRAP box jumps – 12, 8, 7
Reply
cahill says:
06/06/2012 at 2:15 PM

OHS – 95-115-125-135-135
21/15/9 couplet ring push ups and 2 POOD KB goblet squats – 4:43
cahsed out with some 30 inch box jumps and pull ups in 3 minutes – 23 box jumps and 15 pull ups.
Welcome to the box Song, you are Crossfit. Iz 15 burpees out of you on friday. …
Reply
KurtRod says:
06/06/2012 at 2:23 PM

Back sqt: 5reps x 3 sets @ 205# (light)
Bench: 5 reps x 3 sets @ 135# (light)
Clean and jerk 1 rep x 6 sets @ 200# (heavy)

Nancy 5 rounds 15 overhead squat @ 95# –> 17:46 (not bad)
A little problem getting into the groove with multiple reps on the overhead squat.
Reply
Coach TamBot says:
06/06/2012 at 5:12 PM

Warm Up: 400m Run – 2:10

DeadLift – 5/3/3/1/1 – 95/135/185/205/215 PR /215

OHS – 3/3/3/3 – 65/85/95/95
Reply
- Nikki says:
  06/06/2012 at 10:09 PM
  
  Love the picture! Congratulations on your pr you diesel pretty mama!
  Reply
dariel31 says:
06/06/2012 at 5:17 PM

Bench for 1rm
10@135/5@185/3@215/1@235/1@250 Pr/1@260 fx2/1@255 f
Got a nice clean rep at 250lbs. It got heavy quick after that 250 mark.
3 minute row 840 meters
Ohs 3@ 75/85/95105/115
21/15/9
Goblet squat 2 pood/ ring push ups
2:52 rx’d
Reply