Aug 19 2009
August 19, 2009
Wednesday 090819
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Post time and dumbbell weight to responses.
Compare to February 24, 2009.
Starting September 1st:
- We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
- The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.
Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!
Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!
Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.
CrossFit Journal
40#DB’s = 16:(28)ish
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Used 15# dumbbells
Time: 13:33
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
I used 40 lb dumbbells
Time: 11:27
30 lb dumbbells
17:22
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
I used 40 lb dumbbells
Time: 11:53
30 LB Dumbbells
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
15:51
25 lb dumbbells
11:21. I might still be there if I’d tried the 30s. And I’m already sore.
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
I used 40 lb dumbbells
Time: 14:53
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
I used 35 lb dumbbells
Time:12:03
+ 4 mile run before hand
time=?
who all is wanting to do the mud run? I haven’t signed up yet
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Used 15# dumbbells
Time: 11:04
CrossFit Cert Team WOD:
Groups of 4 will perform the following task until complete.
1 person will do sumo deadlift high pull
1 person will do push ups
1 person will run
1 person will rest
The person running will determine the length of time the others will perform their task. Each rep done will be continued on by the next person until the number 300 is achieved in total for each exercise.
Team Time: 11:00
Also, 2000 m row = 9:03
5 Rounds for time of:
10 Dumbbell squat cleans (dumbbells must touch the floor each rep)
10 Dumbbell overhead walking lunges
10 Dumbbell thrusters
Used 20lb dumbbells
Times: 10:58
Last time I used 15’s and had a time of 9:58.
That is awesome Ginny; you are such a studette! It is really motivating how hard you push. Keep it up. Yea for Paleo Lady!