Saturday 090530
For time:
800 Meter run
25 Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
50 Sit-ups
25 Pull-ups
400 Meter run
25 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
50 Double unders
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
800 Meter run
Post time to responses.
OkieDB as Rx’d TIME: 23:59
Those 45lb DB Squat Cleans really taxed my cardiorespiratory system.
Coach BB I forgot and did normal pull-ups as Rx’d.
Train hard, Train Smart, Train to Survive
OkieDB Out
800 Meter run
25 Dumbbell thrusters (I used 25 lb DB’s)
50 Sit-ups
25 Pull-ups
400 Meter run
25 Dumbbell squat cleans (25 lb DB’s)
50 Double unders
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
800 Meter run
Time: 32:??
This was my first time to use 25 lb DB’s! They weren’t as heavy as I would have thought!
I think I spent most of my time hovering under the pull-up bar, but I LOVED today’s WOD.
For time:
800 Meter run
25 Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
50 Sit-ups
25 Pull-ups
400 Meter run
25 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
50 Double unders
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
800 Meter run
24:45??
I used 25lbs (thrusters/cleans) for the first time as well and they were tough! This was a good long lung burner!! I loved it!!!
As Rx’d
28:44
For time:
800 Meter run
25 Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
50 Sit-ups
25 Pull-ups
400 Meter run
25 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
50 Double unders
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
800 Meter run
I used 40 lb dumbells.
time = 23:35
I believe the next time I see this workout I will come down with a mysterious illness and have to stay home.
Squat clean may be the longest movement in crossfit history!
28:02. With 40lb db
As Rx’d
Chest to bar pull-ups
Time: 18:52
For time:
800 Meter run
25 Dumbbell thrusters @ 40 lbs
50 Sit-ups
25 Pull-ups
400 Meter run
25 Dumbbell squat cleans @ 40 lbs
50 Double unders
25 Wall ball shots (Men 20 lb)
800 Meter run
31:00
props to the ladies…they did awesome!
Kody and I made a visit to CrossFit OKC today. He’ll be in Edmond/OKC during June so I joined him for the weekend. Lots of nice people there!
Power Cindy:
10 rounds for time
5 pulls ups
10 plyo push ups
15 jumping squats
Ginny:
14:09 (all pull ups chest to bar)
Kody:
14:15
This was a great workout. Much tougher than it sounds. We had a fifteen minute time limit.
LAST CHANCE GAS! I mean, to qualify for the Games!
check out the 3 workouts listed, and you still have till 0600 in the morning!!
http://games2009.crossfit.com/
Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
Workout 2 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Too bad none of these play to my strengths. And that I haven’t really identified any strengths yet…
matt as rx’d: 24:27
lori 10# db’s: 30:57