WOD 8/21/13
5 Minutes of Shoulder/Wrist/Elbow/Ankle/Calf/Hip/Rack Mobility
A- WU- 1 Minutes Max Reps Double Unders + 15/10/5 RFT of: Squat Jump/HRPU -5 Minute Cap
B- Box Jump- 1/1/1/1/1/1/1/1/1/1 reps at 2″ less than max height from 8/15/13 (if you missed 8/15 use 8 min to establish max height) ; 30-45 Seconds rest between reps – 8 Min Cap
C- Press- 8 Minutes To A Heavy Single
D- Bench Press- 3 min wu to 70% + 3 EMOM @ 70% for 10 Minutes
E- For Time: 800M Run/50 Ring Row
*F- 75 Banded Face Pulls
*= If Time Permits
Iz/Tammy- Any chance I can work on my 2K row tomorrow during this WOD? Maybe after lifting? I’m scheduled for the 6pm class.
Did you watch the videos Tina?
Dariel is in charge tomorrow night, if it doesnt interfere with the class then yes.. Its ok if you do it.
No, I wasn’t sure which ones to watch…too many!
http://journal.crossfit.com/2009/07/row-chriswilson-1.tpl
Here are our heats for this saturday: come out and support at CFLIC 🙂
Time – Lane – Name
12:15 PM – 5 – Dariel Cepeda
12:15 PM – 9 – Marina Smirnova
12:40 PM – 11 – Kaitlin Ruggiero (not sure if Kaitlin is going??)
1:30 PM – 6 – Marcos Martinez
1:30 PM – 12 – Sarah Heredia
1:55 PM – 10 – Tina DeGraff
2:45 PM – 9 – Victoria Pierre-Louis
Does anyone know if LIC has a rogue rig or a Homs made pull up rig?
Home*
looks like rogue to me…
http://crossfitlic.com/
Nice work Oak.
Happy to help Coach.
So pumped. lets tear this one up!!!
5 Minutes of Shoulder/Wrist/Elbow/Ankle/Calf/Hip/Rack Mobility
A- WU- 1 Minutes Max Reps Double Unders + 15/10/5 RFT of: Squat Jump/HRPU -5 Minute Cap: damn… forgot my time on this… but it was quick @2 minutes
B- Box Jump- 1/1/1/1/1/1/1/1/1/1 reps at 2″ less than max height from 8/15/13 (if you missed 8/15 use 8 min to establish max height) ; 30-45 Seconds rest between reps – 8 Min Cap:
modified this worked on hand stands and muscle ups
C- Press- 8 Minutes To A Heavy Single: 95-105-115-125-130 @130 max
D- Bench Press- 3 min wu to 70% + 3 EMOM @ 70% for 10 Minutes @145
E- For Time: 800M Run/50 Ring Row: slowness with the messed up leg… @8:03
5 Minutes of Shoulder/Wrist/Elbow/Ankle/Calf/Hip/Rack Mobility
A- WU- 1 Minutes Max Reps Double Unders + 15/10/5 RFT of: Squat Jump/HRPU -5 Minute Cap
113 DU/2:20
B- Box Jump- 1/1/1/1/1/1/1/1/1/1 reps at 2″ less than max height from 8/15/13 (if you missed 8/15 use 8 min to establish max height) ; 30-45 Seconds rest between reps – 8 Min Cap
Worked at 42″
C- Press- 8 Minutes To A Heavy Single
95/115/135/155/165f
D- Bench Press- 3 min wu to 70% + 3 EMOM @ 70% (190) for 10 Minutes
E- For Time: 800M Run/50 Ring Row
5:40 Rx (18″ box for ring rows)
F- 75 Banded Face Pulls
Damn this looks like a fun WOD…
Tambot Goat WOD
Warm Up: 1 min DU’s + 15/10/5 Squat Jumps/Push ups = 3:19
Box Jumps 1/1/1/1/1 @ 27″ 1/1/1/1/1 @ 24″
5 rounds NFT of 3 Strict Pull Ups/ 5 Strict HSPUs/ 1 Stict Dip = 3 Ab Mats 🙁
Stict Press Singles +1 Strict Dip 50/55/60/65/70/75F
15 Strict Ring Rows for time = 3:31
Warm Up – 2min Double Under – 211 Unbroken (PR) then…
15/12/9 Plyo Push Up / Jumping Ball Slam (No idea on the time – I was kinda fried from the DU’s)
Axel Press – 3@25/75 1@105/125/135/140/145(f) almost had it locked out.
Axel Bench – 10rds x 3reps @ 165#
400m Sand Bag Run then 50 Ring Rows – 5:45 (this could be wrong as well – didn’t double check)
A- WU- 1 Minutes Max Reps Double Unders 83+ 15/10/5 RFT of: Squat Jump/HRPU -5 Minute Cap don’t remember time
B- Box Jump- 1/1/1/1/1/1/1/1/1/1 reps at 2″ less than max height from 8/15/13 (if you missed 8/15 use 8 min to establish max height) ; 30-45 Seconds rest between reps – 30″
C- Press- 8 Minutes To A Heavy Single 85# 90#F
D- Bench Press- 3 min wu to 70% + 3 EMOM @ 70% for 10 Minutes 90#
E- 4 intervals of 500m row 2:02/2:06/2:10/2:09
Fun class today!