WOD 9/19/12

8 Minutes of Shoulder/Hip/Back/Calve Mobility

1 Minute Technique Row/Row 500M @ 24 SPM

Over Head Squat– 15 Minutes To Establish a Heavy Single

7 RFT of: 7 each OHS (125/85)/T2B

*5 Minute Practice HandStand Walk

10 replies

dariel31 says:
09/19/2012 at 8:40 AM

8 MINUTES OF SHOULDER/HIP/BACK/CALVE MOBILITY
1 MINUTE TECHNIQUE ROW/ROW 500M @ 24 SPM
1:47
OVER HEAD SQUAT- 15 MINUTES TO ESTABLISH A HEAVY SINGLE
45/75/95/115/135/145/155f/155PR
7 RFT OF: 7 EACH OHS (95lbs)/T2B
11:39
*5 MINUTE PRACTICE HANDSTAND WALK
About 8 feet
Reply
cahill says:
09/19/2012 at 8:55 AM

strength technique class this am was tiring.
tabata rope undulation/ KB swings
zercher squat heavy triple 225
6 minute AMRAP 3 cleans/2 front squats/ 1 thruster at 135# I got 7 rounds and 3 cleans.
7 rounds every minute on the minute- 3 HSPU/ 8 wall balls. I completely fell apart.
Reply
CT says:
09/19/2012 at 10:07 AM

6am Strength Class

WU: Tabata Rope Undulation/KBS (24kg)

Zercher Front Squat, heavy triple: 5@55, 3@85, 3@135, 3@165, 3@185

6min AMRAP: 3 power cleans / 2 front squats / 1 thruster (all @ 80% of power clean 1RM): 7 rounds @ 105 lbs (not quite 80%)

7 rounds every minute on the minute: 3 HSPU / 9 wall balls
Reply
Coach K-Rod says:
09/19/2012 at 11:49 AM

Went for a 5K run this AM. First time I’ve ran that distance since last October. 24:48 with two major stops at traffic lights. About 2:40 off my time from last October, haven’t lost much. Got the Military/Civilian Combine this Saturday, and I just had to make sure that I could still run.
Reply
- Coach K-Rod says:
  09/19/2012 at 9:54 PM
  
  Got in the gym and hit the main site wod after a warm up of 2 Rounds: 15 sqts, 15 sit ups, 15 good mornings, 15 push ups, 15 pull ups.
  21 – 15 – 9
  Deadlift @ 225#
  OHSQT @ 135#
  28:00
  The OHSQT at that weight for that reps killed me. The first 9 reps were off the ground, then I switched to the rack.
  Reply
coachcanadan says:
09/19/2012 at 1:34 PM

Second day back.

Deadlift 3-3-3-3-3
315-315-315-325-335

Bench Press 5-5-5 @ 125

Hang Power Clean 3-3-3 @ 135
Did three HPC as fast as I could, and then immediately following each three I did 10 USSR KB swings with the 2 pood.

3RNFT of
12 GHD situps
10 russian twists @ 1 pood

Still feel weak, but I was happy to get 335 up three times.

Coach Dan
Reply
- Nikki says:
  09/19/2012 at 8:56 PM
  
  Welcome back!
  Reply
Rory M says:
09/19/2012 at 1:46 PM

500m Row @ 24 spm 1:42

OHS- 5×95 / 3×125 / 3×135 / 1×145 / 1×155 / 1×160 PR

7 Rounds- 6:20 @ 95#
Finally starting to link T2B
Reply
Head Coach says:
09/19/2012 at 8:41 PM

I really miss working out 🙁
Congratulations Dariel, Kurt and Rory on your PR’s.
Reply
- Nikki says:
  09/19/2012 at 9:03 PM
  
  You are however doing an amazing job with CrossFit Kids… All of the kids are getting a great workout and enjoying every moment of it. My niece has never been able to commit to any sport but you and Coach Tammyli are do patient, dedicated, understanding, loving, knowledgeable and FUN that no child can resist! You’ve both provided a healthy addiction for the youth, Thank you both so much!!!
  Reply