WOD 9/21/12

5 Minutes of Shoulder/Calve/Hip Mobility

5 Minute AMRAP of: 200M Run/7 Gi Jane

Press– 20 Minutes to Establish a 1 RM

Annie= 50/40/30/20/10 RFT of: Double Unders/Sit Ups

Accumulate 3 Minutes in an L-Sit (rings/parralletes/Hanging from Bar)

9 replies

cahill says:
09/21/2012 at 9:07 AM

Great programming today, extremely thorough.
400m run @80% 1:45
annie- 11:05
press 140 PR
5 rft- 3-press@105#/6 GI JANE/9 K2E/12 cal row- 13:48
13 was the cut off but I was aklmost there and kept going.
Reply
CT says:
09/21/2012 at 10:33 AM

6am Endurance WOD

WU: 400m run @ 80%: 1:24;
Annie: 8:44 (woo made the board….for now)

Press, heavy single: 75, 95, 105, 115 (fail)

13 min AMRAP: 3 press @ 80%, 6 GI Janes, 9 K2E, 12 Cal Row: 4 rounds
Reply
- Rory M says:
  09/21/2012 at 11:27 AM
  
  Nice Annie time CT
  Reply
Coach K-Rod says:
09/21/2012 at 12:11 PM

Check out Julie’s turnout on the rings! Still holding on to that false grip and timing her swing perfectly.

http://www.crossfit.com/mt-archive2/assets_c/2012/09/invitational_juliefouchercamille-11082.html
Reply
Coach K-Rod says:
09/21/2012 at 12:11 PM

Check out Julie’s turnout on the rings! Still holding on to that false grip and timing her swing perfectly.

http://www.crossfit.com/mt-archive2/assets_c/2012/09/invitational_juliefouchercamille-11082.html
Reply
Coach K-Rod says:
09/21/2012 at 12:25 PM

Hate double unders? Still searching for the secret (practice)? Here is a great video from our friend’s at Again Faster.

http://www.youtube.com/watch?v=gV1NfxgmzT4
Reply
Coach K-Rod says:
09/21/2012 at 12:25 PM

Hate double unders? Still searching for the secret (practice)? Here is a great video from our friend’s at Again Faster.

http://www.youtube.com/watch?v=gV1NfxgmzT4
Reply
coachcanadan says:
09/21/2012 at 1:40 PM

Friday!

High Bar Back Squat 3-3-3-1-1-1
185-195-205 — 215-225-235F
Felt good to go somewhat heavy. Happy to get 205 for 3, and to get 225 for 1.

Snatch 3-3-1
95-115-125
Wanted to go for 3 @ 125, but I was running out of time.

Weighted pullups 5-5-5 @ 15lbs, each set followed by 8 kipping pullups.

50 abmat situps.

Coach Dan
Reply
coachcanadan says:
09/21/2012 at 1:40 PM

Friday!

High Bar Back Squat 3-3-3-1-1-1
185-195-205 — 215-225-235F
Felt good to go somewhat heavy. Happy to get 205 for 3, and to get 225 for 1.

Snatch 3-3-1
95-115-125
Wanted to go for 3 @ 125, but I was running out of time.

Weighted pullups 5-5-5 @ 15lbs, each set followed by 8 kipping pullups.

50 abmat situps.

Coach Dan
Reply