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)
Due to the Southwest Regional Qualifiers this weekend the Friday afternoon 5:30pm, 6:30pm and all of Saturday’s classes will be canceled.
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.
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
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!
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
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
For Time:
10 Rounds of
10 DB Power Clean and Jerk w/ 15lbs
10 Kettlebell Swings
Time: 26:25
5km row
Time: 18:48
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
Used 35lb DB for both
time: 32:??