Saturday 141227
In front of a clock set for 12 minutes:
1 Minute of squat cleans (135#, 95#)
1 Minute of push jerks
2 Minutes of squat cleans
2 Minutes of push jerks
3 Minutes of squat cleans
3 Minutes of push jerks
Post reps to responses.
When clock hits 20 minutes start:
As many rounds as possible in 20 minutes of:
3-15’ Rope climbs
6 Muscle ups
9 Handstand push-ups
12 Alternating one arm kettlebell snatches (55#, 35#)
Substitute wall climbs for muscle ups and dips for handstand push-ups.
Post rounds to responses.
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Strength – in teams of 3: 10 minutes to find maxes of the following:
5RM DL – up to 305
3RM push press – up to 205
4 alt front rack lunges (2 each side) – up to 225
Wod
“Cindy” w/ C2B
21 rounds + 5 push-ups
Strength: 3 rep front squats up to 215#
WOD: 5 minute tabata of box jumps/ calorie row / push-ups – 218 reps
Strength w/ 115 – 80 reps
WOD- worked on rope climbs and MU
Wod 1
Squat clean-7,12,12
Pj-10,20,30
Total=91
Wod 2
Nvg (not very good)
wod1: 78 reps
wod2: 1000m row, 50 sit-ups, 50 push ups
500m row, 25 sit-ups, 25 push-ups
untimed- just trying to sweat out the badness.
WOD 1
Squat Cleans: 8 + 12 + 15 = 35
Push Jerks: 10 + 14 + 16 = 40
75 total
WOD 2 with wall climbs subbed for MU after several failed MU attempts (MU not happening today after WOD 1 and ropes)
2 rounds plus 1 RC
Breck, not sure if you saw this or not but they archived all the footage from the 2009 crossfit games on YouTube
http://youtu.be/KxYgT8bHMho
Strength:
Squat cleans 5, 10, 18
Push jerk: 6, 12, 20
Total- 71
WOD w/ wall climbs
2 rounds plus 3 rope climbs
WOD#1
Squat cleans-12/12/15=39
Push jerks-12/25/30=67
Total=106
WOD#2
With 15′ legless rope climbs
Rounds=3+1 rope climb