WOD 9/28/12
WOD 9/28/12
5-8 Minutes of Hip/Shoulder Mobility
1 Minute Technique Row/500M Row
Hang Snatch– 8@50%/5@65%/3@75% (touch & go reps) + 1/1/1 Max Effort (20 Minute Cap)
For Time: 21/15/9 Reps of: K.B. HighPull (2/1.5 Pood)/Burpee/Box Jump Over (24/20″) + Run 800M
[youtube http://www.youtube.com/watch?v=mlVrkiCoKkg&w=440&h=248]
Jeff- If I don’t make it in to say goodbye. It’s been great having you as a coach! Good luck in life and wherever it takes you! You’ll be missed! Come back and visit us. TD
Jeff ! I want to thank you tremendously for all of your patience, guidance and amazing analogies in my first few months of crossfit. I really have gained so much from your coaching.
Good luck!
Azra
Wow, tough seeing Kurt, Dan, and Jeff leave. Thanks to all 3 of you for making me stronger, faster, and better overall. Best of luck, you will be missed.
Today’s Endurance WOD:
WU, 10 min max calorie row: 151 cal
Snatch, 15 min to heavy single: 75/75/75/95/95. I ran out of time to go heavier
10 to 1 Ladder, Burpees and Ring Dips: 8:44
1.5 miles is the furthest I’ve run in 20 years, with the glaring exception of all the mile runs I’ve done at crossfit since getting on board in February. In fact, I never ran 1.5 miles in the first place. So, thanks Crossfit, for making me able to do that. Able to do that in 12:04, specifically.
Snatch: 115lb, but I never really did it right – 95 was better for me.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees/Ring Dips: 9:04, awkwardly trying to avoid eye contact with CT on the last two rings in the box for the dips. (used a red band).
yeah, totally awkward.
Lol, Great job on the run this morning.
Great work on the run!
5-8 MINUTES OF HIP/SHOULDER MOBILITY
1 MINUTE TECHNIQUE ROW/
500M ROW
1:39
HANG SNATCH- 8@75/5@95/3@110 1/1/1 @115/135/140/150pr
FOR TIME: 21/15/9 REPS OF: K.B. HIGHPULL (2/1.5 POOD)/BURPEE/BOX JUMP OVER (24/20″) + RUN 800M
11:18 rx