WOD 9/10/12 c

5 Minutes of Hip/Shoulder Mobility

1 Minute practice Row @ 24SPM

1k Row @ 24 SPM

Hang Power Snatch– 10@50%/10@60%/1/1/1 (Max Effort/20 Minute Cap)

20 Minute AMRAP of: 5 Plyo Push Up/10 Ring Row/15 Wall Ball (20/14)/20 Sit Up/25 SuperMan

6 replies

Dariel31 says:
09/10/2012 at 8:39 AM

1000 m row 3:39
Hang power snatch 10@75/10@80
1@95/115PR/135PR/145PR
20 minute amrap of
5 plyo push ups
10 ring row 18″ box
15 wall ball 20lb 10″ target
20 sit ups
25 superman
8 rounds+5+10+15+11
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Coach K-Rod says:
09/10/2012 at 9:13 AM

If you haven’t read Mark Rippetoe’s Starting Strength (get the latest 3rd edition), here is an earlier article about his basic theory regarding barbell exercises. As a coach, it is the main way I try to evaluate good form in the gym.

This article was from the early days of CrossFit when Ripp was part of the crew.

http://library.crossfit.com/free/pdf/62_07_Bad_Form.pdf
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Coach K-Rod says:
09/10/2012 at 12:34 PM

First work out after about a week of stupid sickness stuff.

Warm Up:

250 M Row
3 Rounds:
10 Squats/10 sit ups (2nd and 3rd round weighted with 35#)/10 Good Morning with 45# bar/10 push ups/10 pull ups

WOD:
Split Snatch (alternating legs)
2 @ 95, 2 @ 115, 2 @ 135 (1/F), 2 @ 125#, 2 @ 130#, 2 @ 135#, F @ 140#

Stretching:
1 minute each leg (deep lunge), 30 second bridge, 1 minute each leg hamstring stretch.
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Head Coach says:
09/10/2012 at 1:10 PM

3 RNFT of: 5 Strict Pull Up/10 Push Up/15 Air Squat/25 Double Unders=6:36
Snatch- 5@45/3@105/122 + 3×3@140
Front Squat- 3×5@190
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Rory M says:
09/10/2012 at 1:40 PM

1k Row @ 24 spm- 3:49

Hang Power Snatch 10/10/1/1/1- 65/80/ 100/ 115/ 135

20 Min Amrap- 6 Rounds + 5+10+15+20+3 Doh! Almost 7
Wallballs unbroken. Happy about that!
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Coach TamBot says:
09/10/2012 at 8:36 PM

Warm Up – 2min of DU followed by 2 rounds of 15 jacks and 20 situps. – 5:54 + 102 DU.

Snatch 2/2/2/1/1 – 55/60/65/70/75

Front Squat – 3/3/3/3/3 @ 95 Nice working with you Tina.

Good to have of my friends back after a long summer. Marisa, Thomas, Julie I love your energy when your around :).

CrossFit kids kicked off today. What a little group of Athletes. We had two girls compete 11 rounds of Cindy in 10 minutes. These girls were kipping and working their full range of motion. This next generation is going to be built strong.
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