January 12, 2011

Wednesday 110112

3 rounds for time of:
6 Muscle-ups
30 Wallball shots (Men 20 lb ball, Women 14 lb ball)
12 Handstand push-ups
15 Power cleans (Men 135 lbs, Women 85 lbs)

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=12  Total Burpees=78

All CFJ ladies are invited to a baby shower for B on Saturday, February 5 at 3:30 p.m. B is registered for gifts at Babies-R-Us under the name of Bershunda Taylor, and at Target under the name of Bershunda Burnett.  The shower will be hosted by Angie Large and Natalie Rouse.  Address and directions will be provided at the gym.   Please RSVP to Angie at alarge2@cox.net or Natalie at Natalie@rousenet.com

40 thoughts on “January 12, 2011”

  1. m/210/32

    Holy Modified!

    3 RFT

    6 Muscle-ups-(RD1&2 rx’d, rd3 18pullups, 18dips)

    30 Wallball shots (rx’d)

    12 Handstand push-ups (2abmats)

    15 Power cleans (95#)

    =40:59

  2. 3 rounds for time of:
    6 Muscle-ups
    30 Wallball shots (Men 20 lb ball, Women 14 lb ball)
    12 Handstand push-ups
    15 Power cleans (Men 135 lbs, Women 85 lbs)

    rx’d 25:52

    gonna do the burpees later in the day, tweaked my right pec on the 2nd to last muscle-up (cold garage and a quick warm up to blame)

  3. 3 Rounds for Time:

    12 Pull-ups w/ 1″ band
    12 Bar Dips
    30 WB Shots (14 lbs)
    12 – 25 lb Dumbbell Shoulder Presses
    15 – 25 lb Dumbbell Hang Power Cleans

    = 30:59

  4. 12 burpees
    WOD = 27:38 demoralizing, I’d post it but there isn’t enough space here to document all my modifications.

  5. Dear Mr. IPhone

    Please warn me that when you upload the new software, you delete any previous settings! Such as the alarm! Didn’t wake up. Looks like it may have been in my best intrest. Looked tough.

  6. 32:34 mod

    6 Muscle-ups-(12 jumping/feet on ground)
    30 Wallball shots (rx’d)
    12 Handstand push-ups (rd1 2abmats + rd2 wall climbs + rd3 on box = suck)
    15 Power cleans (rx’d)

  7. ModWod:

    3 Rounds for time
    18 pull-ups
    6 bar dips
    30 wall balls (12#)
    12 HSPU (two ab mats)
    15 power cleans (95#)

    28:13

    My first eight power cleans were at 85# because I don’t understand math. I added the extra 10lbs when I discovered my mistake.

    12 burpees

  8. Crossfit Park City
    5 rds
    Snatch grip push press, sqt snatch balance, oh squat
    Then 3 muscle ups

    Used 95,115,135,145,155

  9. Litvinov’s
    5 Rounds:
    10 Front Squats @ 65% of 3 Rep Max
    200m Sprint
    2 min rest between rounds

    Time: 1:12, 1:07, 1:06, 1:03, 1:02 = 5:30

    23 Burpees

  10. Fun to be at my favorite place in the world again!
    WOD
    As Rx’d w/ 95
    A very humbling 28:59. I felt quite accomplished as this is was the most muscle ups I have ever done in a WOD. YAY! 🙂 Loved to see a few of my favorite CFJ ladies as well. Hope to be back again soon!

  11. 3 rounds for time of:
    6 Muscle-ups
    30 Wallball shots (Men 20 lb ball, Women 14 lb ball)
    12 Handstand push-ups
    15 Power cleans (Men 135 lbs, Women 85 lbs)

    Rx’d 22:42

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