WOD 9/30/13
6 Minutes of Hip/Calf/Ankle/Back Mobility
A- WU- 400M Run @ 50% RPE; 1 Minute Rest + 200M Run @ 90%; 1 Minute Rest + 200M Run @ 90% RPE
B- Olympic Squat- 20 Minutes To A 1RM
C- Pause Front Squat- 3/3/3 (HBD) Tempo;2/3/x/1; 90 Seconds Between Efforts
D- 400M Farmers Walk (24/16x2kg)
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Oly wod
A- WU- 400M Run @ 50% RPE; 1 Minute Rest + 200M Run @ 90%; 1 Minute Rest + Half Tabata box jumps 18
B- Olympic Squat- 20 Minutes To A 1RM – 115/125/135/145/155/160pr/165pr
C- Squat Jerk 45/55/65
D- 15/12/9 – sit ups/ squat jump
1rd + 15/12 sit up & 5 squat jump
Sweet PR Marisa!!
6 Minutes of Hip/Calf/Ankle/Back Mobility
A- WU- 400M Run @ 50% RPE; 1 Minute Rest + 200M Run @ 90%; 1 Minute Rest + 200M Run @ 90% RPE- Posted a 2:30ish 400 meter(nice and easy) and two 200 meters around the 40 second mark.
B- Olympic Squat- 20 Minutes To A 1RM- NEW ONE REP MAX of 300lbs!
C- Pause Front Squat- 3/3/3 (HBD) Tempo;2/3/x/1; 90 Seconds Between Efforts- Reps @185.
D- 400M Farmers Walk (24/16x2kg) 3:37 at Rx, as soon as my grip improves I can shave this down to a sub 3:00 min workout…
Awesome work on the squat! Just curious, how much was that over your old PR a few months back?
Very exciting stuff happening today. Was totally psyched that I could make this class!
Olympic Lifting class-
A- WU- 400M Run @ 50% RPE 1:23; 1 Minute Rest + 200M Run @ 90% (40 something seconds); 1/2 tabata box jumps (20″)- 42
B- Olympic Squat- 20 Minutes To A 1RM- 185# that is a 20# PR Thanks for making us squat Iz! I throughly enjoyed all the evenings of squatting. Looking forward to the next cycle!
C- Squat Jerk- 10 min to heavy single. Only got to 75# in time allotted. This is a tricky move
D- 4 min AMRAP
15/12/9 situps/squat jumps- 1 round+15+12+9 situps only
Bonus D- 400M Farmers Walk (16x2kg) Don’t know time b/c Dariel said we were too slow after Cory and he had to reset the clock. Thanks Coach!
You probably came in at about 7 or 8mins, haha!
Nice PR on the HBBS!!
Sorry Tina. The 6 o’clock class was going to lose there warm up.
Just messin’ with you- I would never want another class to lose out!
Also if anyone is interested I am selling these women’s Nanos 2.0. They are brand new, never been worn, size 8 kicks for $98! They are in the office if you want to try them in.
http://shopcrossfitreebok.com/footwear/womens-footwear/womens-nano2/womens-reebok-crossfit-nano-2-11.html
If you’re interested lemme know!
Olympic Lifting class-
A- WU- 400M Run @ 50% RPE; 1 Minute Rest + 200M Run @ 90%; 1/2 tabata box jumps (24″)- 16 (shared a box so a little slow)
B- Olympic Squat 1RM: 5@45/3@135/2@185/1@225/245/265/285/305(just parallel)/305(PR)/315(f) almost had it.
C- 4 min AMRAP
15/12/9/6/3 situps/squat jumps- 1 round
D- 400M Farmers Walk (24kgx2) – 3:30 no drops.
Awesome job on that farmers carry- a no drop 400m! I was jealous!
Fun sharing a Bar with Bailey and Tina!!
Oly WOD tonight!
A- WU- 400M Run 1 Minute Rest + 200M Run + 1/2 tabata box jumps (24″) = 25
B- Olympic Squat- 135/155/165/175PR/18-F/180PR!! 15lb PR Today!! Sorry Iz I announced the wrong weight in class
C- Squat Jerk 45/65/75
D- 4 min AMRAP 15/12/9 situps/squat jumps- 1 round+15+12+9 situps only
D- 400M Farmers Walk (16x2kg)
A. 400m jog, 2 x 200m run. Best time :34
B. Oly Squat Heavy Single – bar/135×5/225/275/315/365pr/375f
C. Pause front squat 185×3/225×3/225×3
D. Farmer walk – 3:35rx 2 drops
We had about 45 PR’s today 🙂
As a Coach, I could not be happier or more proud of you guys!
Well done!
A) 400m fun run & 2x200m @ 90% – 37/34
B) HBBSQ 1RM – 45/135/165/185/205/225/245/255(f) – PR by 20lbs
C) 3×3 FSQ with a 3 sec pause at the bottom @ 135
D) Farmer’s 400m 2x24kg – 3:15 no dropsies
Watched Oak move an astonishing amount of weight tonight, and everyone PR’d at 7:00. Made for a very fun class.
B) Oly Squat 1RM – 225lb – PR’d by 20lbs!
C) Pause Front Squat – this was a new movement for me. 115lb
D) Farmer’s walk, 44lbs each, 3:21, no drops