Apr 28 2009

April 28, 2009

Published by at 12:01 am under Workout of the Day (WOD)

Tuesday 090428

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Choose your dumbbell weight for the clean and jerks and use one of the dumbbells for the weighted pull-ups.

Post dumbbell weight and time to responses.

Click here for a video demonstration of the workout. (Courtesy of CrossFit.com)

dana-box-jump.jpgmelissa-box-jump.jpg

Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.

9 responses so far

9 Responses to “April 28, 2009”

  1. # Andyon 28 Apr 2009 at 7:56 am

    For time:
    10 Dumbbell Clean & Jerks
    1 Weighted pull-up
    9 Dumbbell Clean & Jerks
    2 Weighted pull-ups
    8 Dumbbell Clean & Jerks
    3 Weighted pull-ups
    7 Dumbbell Clean & Jerks
    4 Weighted pull-ups
    6 Dumbbell Clean & Jerks
    5 Weighted pull-ups
    5 Dumbbell Clean & Jerks
    6 Weighted pull-ups
    4 Dumbbell Clean & Jerks
    7 Weighted pull-ups
    3 Dumbbell Clean & Jerks
    8 Weighted pull-ups
    2 Dumbbell Clean & Jerks
    9 Weighted pull-up
    1 Dumbbell Clean & Jerks
    10 Weighted Pull-ups

    I used 40lbs for Clean & Jerks. I used 20lbs. for Weighted Pull-Ups
    Time= 27:51 . Weighted Pull-Ups were very hard for me.

  2. # Lorenon 28 Apr 2009 at 8:51 am

    For time:
    10 Dumbbell Clean & Jerks
    1 Weighted pull-up
    9 Dumbbell Clean & Jerks
    2 Weighted pull-ups
    8 Dumbbell Clean & Jerks
    3 Weighted pull-ups
    7 Dumbbell Clean & Jerks
    4 Weighted pull-ups
    6 Dumbbell Clean & Jerks
    5 Weighted pull-ups
    5 Dumbbell Clean & Jerks
    6 Weighted pull-ups
    4 Dumbbell Clean & Jerks
    7 Weighted pull-ups
    3 Dumbbell Clean & Jerks
    8 Weighted pull-ups
    2 Dumbbell Clean & Jerks
    9 Weighted pull-up
    1 Dumbbell Clean & Jerks
    10 Weighted Pull-ups
    =38:02 55lb DB’s

  3. # OkieDBon 28 Apr 2009 at 10:16 am

    Hello Coach Breck and CFJ CrossFitters,
    I hope everyone that’s competing is resting and conducting their last couple of days prep. Give em hell out there and lay it all on the line. One shot, one chance. Do not have any regrets! Live the dream. You can do it and I am rooting for you.

    Today’s WOD somewhat as RXd. I did all reps.
    Wore a 20lb vest for all exercises.
    Dumbbell C+Js (45lbs x 2)
    Pull-ups (just with the 20lb vest on)
    TIME = 23:10

    I know the pull-ups were a little light. I will punish myself. No excuse but my right lat is strained or something. It has been one thing or another the last couple of months, so I am trying to stay smart and rid myself of all injuries.

    Coach B any word on the Nutrition Cert here in Ft. Leavenworth???? Tell Big Dennis he can come too and school me on golf Sunday. I will pay the Greens fees.

    Train hard, Train Smart, Train to Survive! OkieDB Out!

  4. # Justinon 28 Apr 2009 at 11:10 am

    For time:
    10 Dumbbell Clean & Jerks
    1 Weighted pull-up
    9 Dumbbell Clean & Jerks
    2 Weighted pull-ups
    8 Dumbbell Clean & Jerks
    3 Weighted pull-ups
    7 Dumbbell Clean & Jerks
    4 Weighted pull-ups
    6 Dumbbell Clean & Jerks
    5 Weighted pull-ups
    5 Dumbbell Clean & Jerks
    6 Weighted pull-ups
    4 Dumbbell Clean & Jerks
    7 Weighted pull-ups
    3 Dumbbell Clean & Jerks
    8 Weighted pull-ups
    2 Dumbbell Clean & Jerks
    9 Weighted pull-up
    1 Dumbbell Clean & Jerks
    10 Weighted Pull-ups
    Time: 31:?? – I used 55lb DB’s for C&J and pullups

  5. # Terryon 28 Apr 2009 at 4:41 pm

    For time:
    10 Dumbbell Clean & Jerks
    1 Weighted pull-up
    9 Dumbbell Clean & Jerks
    2 Weighted pull-ups
    8 Dumbbell Clean & Jerks
    3 Weighted pull-ups
    7 Dumbbell Clean & Jerks
    4 Weighted pull-ups
    6 Dumbbell Clean & Jerks
    5 Weighted pull-ups
    5 Dumbbell Clean & Jerks
    6 Weighted pull-ups
    4 Dumbbell Clean & Jerks
    7 Weighted pull-ups
    3 Dumbbell Clean & Jerks
    8 Weighted pull-ups
    2 Dumbbell Clean & Jerks
    9 Weighted pull-up
    1 Dumbbell Clean & Jerks
    10 Weighted Pull-ups

    Time: 26:?? – Modified – 40lb DBs for C&J and 20lb DB for pullups

  6. # Nicoleon 28 Apr 2009 at 7:34 pm

    For Time:
    10 Rounds of
    10 DB Power Clean and Jerk w/ 15lbs
    10 Kettlebell Swings

    Time: 26:25

  7. # Breckon 28 Apr 2009 at 7:51 pm

    5km row
    Time: 18:48

  8. # matton 28 Apr 2009 at 9:22 pm

    For time:
    10 Dumbbell Clean & Jerks
    1 Weighted pull-up
    9 Dumbbell Clean & Jerks
    2 Weighted pull-ups
    8 Dumbbell Clean & Jerks
    3 Weighted pull-ups
    7 Dumbbell Clean & Jerks
    4 Weighted pull-ups
    6 Dumbbell Clean & Jerks
    5 Weighted pull-ups
    5 Dumbbell Clean & Jerks
    6 Weighted pull-ups
    4 Dumbbell Clean & Jerks
    7 Weighted pull-ups
    3 Dumbbell Clean & Jerks
    8 Weighted pull-ups
    2 Dumbbell Clean & Jerks
    9 Weighted pull-up
    1 Dumbbell Clean & Jerks
    10 Weighted Pull-ups
    Time: 41:26 – I used 55lb DB’s for C&J and pullups but probably should have used a little lighter on the pullups, felt like it took a couple of days to finish those

  9. # Stephen Ton 28 Apr 2009 at 9:38 pm

    Used 35lb DB for both

    time: 32:??

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