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5 Minutes Hip/Back Mobility148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Oh wow, I got to hit this WOD. This is gonna be no joke
as Jay Johnson would say
– Do Work Son
I got winded just reading it
Oh wow, I got to hit this WOD. This is gonna be no joke
as Jay Johnson would say
– Do Work Son
that is a lot of freakin OHS
Try last year’s fourth regional wod… it finished with 100 OHS at 95/65.
Are you guys trying to kill us?
OHS work: 3(95)/ 3(115)/1(135)/1(155) PR (ran out of time so I couldn’t hit the last set
OHS based WOD: 19:51 Started as RX, but after the first 20 OHS I went down to 75. Would have been there all day if I stayed at 95.
Handstand pushups have gotten uglier, I need to put more work in there
Also, I just wanted to say that I really appreciate the recent focus on making sure things are timed/capped, and set so we can get through all the work in the alotted time. makes my life a little easier.
Also, I just wanted to say that I really appreciate the recent focus on making sure things are timed/capped, and set so we can get through all the work in the alotted time. makes my life a little easier.
Over Head Squat- 3/3/1/1/1- 95/135/155F/145 – ran out of time. Need to try 155 again soon!
For Time- 30 OHS (95/65)/30 Ab Mat Sit Up/30 Hand Release Push Up/20 OHS (95/65)/20 Knees 2 Elbows/20 Hand Stand Push Up/10 OHS (95/65)/10 Toes 2 Bar/10 Plyo Push Ups (20 Minute Cap) – 17:24rx
HSPU were definitely the hardest part of this for me. 20 of these is a LOT after all that other stuff.
http://zoepablosmith.wordpress.com/2012/07/23/thanks-but-no-thanks/
Great post, Kurt. Thanks for sharing.
badass read.
Also, two american women have good shots at medaling in the 75+kg category. Root them on!
http://www.london2012.com/weightlifting/event/women-more-than-75kg/index.html
OHS- 3/3/1/1/1- 115/135/145/155/165F
OHS 30-20-10= 14:40 rx
Handstand Pushups need a lot of work, as well as linking K2E and T2B
This one was fun!
Awesome job rori 1 freaking sec faster!
Sqt 5 reps x 3 sets @ 215#
Bench 5 reps x 3 sets @ 145#
2/3rds of Joshie (still haven’t been able to get this one rx’d)
21 40# db snatch right arm (full squat)
21 L pull ups
21 40# db snatch left arm (full squat)
21 L pull ups
37:08 – L pull ups are just tough.
Warmed up with 6min of sprint/bear crawl/crab walk
OHS 75×3/95×3/105×1/110x1PR/115F/115F
OHS Metcon – 27:50R
I Rx’ed everything but the HSPU/ I was able to get 3 good ones before I gave up and went to get the ab mat 🙁 got to get better at these.
I also cheating by not capping at 20, but i really wanted to finish this one.
Special Thanks to Coach Jacinto & Iz for your encouraging words and compliments.
sweet OHS 🙂 wish I was there to watch
Your sweet.. I did feel pretty solid today
I should’ve stayed in bed – I’m really sore from the last 2 days and could not get much going today. 35 OHS @ 75lbs in the metcon felt like a great accomplishment today.
Over Head Squat – 3/3/1/1/1 – warmup 10@45, 5@65, 3@75 – I had to cut this short b/c I was working on mobility.
For Time- 30 OHS (95/65)/30 Ab Mat Sit Up/30 Hand Release Push Up/20 OHS (95/65)/20 Knees 2 Elbows/20 Hand Stand Push Up/10 OHS (95/65)/10 Toes 2 Bar/10 Plyo Push Ups –
17:07. First 35 OHS were at 75lbs, the rest were using a PVC bar.
WU = 500m row. 1:39.
Clean 3-3-3-3
135-155-175-185
High Bar Back Squat 3-3-3-3
195-215-225-240F-245×2
Snatch Pull 3-3-3-3
135-135-145-155
AMRAP in 8 min
5 deadlift @ 225lbs
20 doubleunders
Total: 10 rounds + 5 + 18.
A fun one!
Coach Dan
This link beats all of Kurt’s posted links combined. Take a minute and read it. Is CrossFit dangerous?
http://mirandaoldroyd.blogspot.com/2012/07/crossfit-is-dangerous-and-how-it-very.html
That is crazy!! I got chills reading that..
500M Row=1:37.4
Snatch Balance- 3@100/115/135/155
Sq Clean- 3@135/155/175/195
HB Sq- WU- 3@135 WS-3@165/195/220/245 (3rm)
3 RNFT of: 5 Strict Full Turn Out Ring Muscle Ups/5 Strict DeadHang to Inverted Hold
36 Reverse Hypers (hug a twinkie) on GHD
Ohs 3@ 115 3@125 1@ 145 1@ 165 1@ 185 f almost had it next time!
Wod 14:41 rx’d
Fun warm up, great design Coach Iz!
OHS 3@45 3@55 1@65 (didn’t break parallel) 1@65 did it right 1@70 did it right 🙂 pr
Thank you Coach Tammyli, Coach Dan, and Coach Iz for the form reminders… So much love, I need to remember this stuff and get it right already!
Metcon: 45lbs and mod everything but the an mat sit ups… 22 min and change… Lil light headed from the hspu so can’t remember exactly… Thanks Coach Tambot for pushing me to do them with the band… Hard for me but fun!
Coach Tambot you rocked… You could see how proud Coach Iz as he watches you… So sweet! BTW amazing sprints Coach Iz, your super duper fast!
Fantastic CrossFit Kids class today, my neice never wants to leave… If it wasn’t for having to refuel we wouldn’t. Thanks Coach Iz, you have the energy of a 5yr old!!! Special thanks to Lexi for being such a great role model for Gigi…. Coach Tambot great patience… Gonzalez family rules!!!
You are an Angel!
Nate
20 minute amrap of
2 muscle ups
4 hspu
8 2 pood kb swing
12 rounds+2 muscle ups+4 hspu+2 swings