WOD 9/2/13
7 Minutes of Hip/Back/Ankle/Wrist Mobility
A- Wu- 3 Minutes of Double or Triple Unders
B- Hotshots 19= 6 RFT of: 30 Air Squats/19 Power Clean (135/95)/7 Strict Pull up/400M Run
C- For Time- 100each Hollow Rocks/Supermans
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Glad to see you programmed this Iz!
A- 15 consecutive DUs (PR)
B- Hotshots 19 – 42:28
– 75# power cleans – I was worried this was going to be too light. wrong. I should have done the math first and realized there was going to be 114 of them. started using a hook grip @ round 4 and that helped.
– strict pull ups with skinny red band.
– this was a tough one.
Hotshots 19: 49:32 #95
ack/Ankle/Wrist Mobility
A- Wu- 3 Minutes of Double Unders
122 reps
B- Hotshots 19 modified as such…
6 RFT of:
30 Air Squats
19 Power Clean 65 for first two rounds then dropped it to 45 so I wouldn’t die.
7 kipping pullups
400M Run
41:14
C- didnt grt up to this part
Thanks Oak for joining me and Tina in the wod during olympic lifting class. Everyone else was too scared to take part!
You know, if Tina didn’t threaten me with bodily violence and seem to really mean it I don’t know if I would have 😉 hahahaa, really though, I’m glad we did it. Thank you for the persuasion and your wonderful company on those runs.
No REP Vick.
In CrossFit, we honor the heroes they have sacrificed themselves and today we honored the fallen firefighters in Hotshots 19. I was proud to have endured just a small amount of pain for the lives lost. If you don’t know what I’m talking about- read more here: http://www.crossfit.com/mt-archive2/008954.html
Hotshots 19= 6 RFT of: 30 Air Squats/19 Power Clean (65)/7 kipping Pull up/400M Run (scaled obviously) 37:13
*Hero WOD’s like this are at the very foundation of CrossFit..remember that when you OPT out of doing it. Ask yourself why you are here?
Thanks to Victoria and Oak for hanging in there with me! Go out and get some!
Thanks for the motivation gals, definitely, we went out and GOT SOME! Hero WODs = solidarity with the community and MASSIVE ENDORPHINES post recovery.
Hotshots 19 @ 95 lbs and strict pull ups – 40:04
Did lots of laying on the ground for 5 minutes after the finish, then a bunch of mobility.
I was excited to see the results of everyone’s hard work yesterday, the box looks great! So fresh, clean and definitely more open, spacious.
V- you shouldn’t judge people before stating what you don’t know about them. Speaking for myself I have done what you haven’t and that is seen the fallen in front of me. For you to say I’m scared you haven’t seen what I have done.
T- To worship the fallen a one hour workout doesn’t justify that. What I believe to show those individual respect is something we have in our heart and mind every single day.
*** if you really wanted to show them honor there were other classes to prove yourself**
Bravo my friend. I couldn’t agree more.
CrossFit is definitely not about bullying your peers or making people feel bad.
It was an Oly class that everyone registered for, and it wasn’t fair for me or anyone else to change the WOD.
T- I apologize for the personal miscommunication on the subject. And you guys also rocked out and looked good during the WOD. But there is a time and place for everything.
Um yeah, Tina and Victoria you guys need to take it easy. You went to an Olympic lifting class! If you didn’t want to do Olympic lifting you should have taken another class. I give you credit for your enthusiasm but please be kind and courteous with your comments. Thanks!
I did 5 rounds of Hotshots 19 plus 30 air squats plus 9 power cleans at 65# in 55:30. Iz cut me off from finishing. I used the heavy band on the pull ups.