Monday 090511
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups
Post time to responses.
The CrossFit Olympic Weightlifting Certification May 9th & 10th.
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups
As RX’D 23:42
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups (All were nose to floor)
As Rx’d
Time: 17:25
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups (All were nose to floor)
Modified – 35 lb dumbbells
Time: 19:25
Good job at the Cert fellas!
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups (All were nose to floor)
As Rx’d
Time: 17:12
Breck, I really enjoyed the YWCA WOD today. It was extremely uncomfortable, but I think it may be my favorite of all time! I’m glad it was a long one.
Hit the new Crossfit Valley Park affiliate in St Louis today. (nice people and place)
Warm up:
3 rounds 400m run and 15 Burpees
Then:
more warm up: 5 sets of 5 deadlift 205 min rest.
more warm up: 5 sets of pull ups max number 16, 16, 11, 8, 10
WOD: 3 rounds
21 reps KB swing 45lb
21 20 inch box jumps
21 push ups
7:22 or something around that.
Should have used more weight for KB but didn’t know how it would feel after the long warm up.
21-15-9 rep rounds for time of:
Dumbbell thrusters (40lbs)
Chest to bar pull-ups
Dumbbell squat cleans (40lbs)
Handstand push-ups
time: 27:30
Walk/Jog on the treadmill at TCC during my lunch break (1 mile)
Modified CFJ WOD:
21-15-9 rep rounds for time of:
Dumbbell thrusters 10lb DB’s
KB Swings w/ 15lbs
Dumbbell squat cleans 10lb DB’s
Shoulder Press w/ 35lb bar
Time: 14:28
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups (head to floor)
As RX’D
23:??
Twas a good and brutal first day back…
My hands still look and feel like they’ve been in a meat grinder…the pull ups were the hardest part for me…
But so begins the workoff of the week long pizza and cookie dough sitting on my ass binge
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups (head to floor)
As Rx’d
Time: 23:58
30lb dumbbells were heavy…glad I used them. I say I did it as Rx’d, buy my head came no where near touching the ground on handstands. Someday…