The WOD is easier to finish with friends nearby
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec.
165#
Part 1) 8 minute AMRAP of:
8 Push Jerks 125#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24kg right arm/ 50# DB left arm
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
1 round + 4 ring dips then 112 DUs total
*Good news is that my left arm can handle the weight of a 53#KB, but the pain of it hitting the forearm and jarring the wrist is too much for me right now. That’s the only reason I used a DB for the left arm. Everything else was RX! Also, I got up to 106 DU UB. Damn you, Ben! I’m closer.*
i am so proud of how hard you work, sarge. you know your weaknesses and instead of giving in to them, you work hard to overcome them. you are a great example for us to follow.
exactly! bless your mama’s heart!
Dude! You did 106 after an 8 min AMRAP of nothing but shoulders!!! I’d say you got me brother. If you did it fresh I’m thinking 130!?!?! Good job sarge. Let’s just come in one day and face off this week
Amazing!! 106 unbroken woo-hoo!!
Amazing!!
WOD – Mon 4.16.2012
POSTED BY COACH SHARON ON APR 16, 2012 IN WOD | 0 COMMENTS
The WOD is easier to finish with friends nearby
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
65#
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
1 + 4 KBS (15#), 47# PJ, box dips, 1 DU
I got my very first DU ever! Thanks Karen for pushing me!!!
Add total reps from part 1 and part 2 for score. Post all results to comments.
today was another break through day for you paige!
Woohoo!! Double under girl
YEAY for Double Unders! You do realize this means you can’t go back to only singles, right? >:-)
Woo-Hoo!!! Go paige!!
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. 105#
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
75# push jerks/purple band on dips/26#KB–2 rounds plus 7 dips
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders- 61 DU
Stayed and worked on pullups-Got my first pullup without a band!! Now to work on 3 in a row
way to go heavy on those high pulls! make sure you are taking the time to work on your front rack so you can get those elbows around quickly.
I told you those pull-ups were yours to claim! Go get ‘em!
Way to go Susan!
Today was so much fun with so much accomplishment, You go Paige!!!!!
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec.
75#
Part 1) 8 minute AMRAP of:
8 Push Jerks #85 (my first rx!!!!!)
8 Box dips (we had fun with our boxes lined up)
16 KB Snatches 25#
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders 5
(I got my first one! And then I got four more!)
I’m still a little excited about how awesome everyone did today, obviously.
SO VERY PROUD OF YOU!!!!
Way to go Lauren Marie!!
YEAY Lolly!
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
(85#)
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85# (65#)
8 Ring Dips (Red Band)
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders – 28 – …I could only get two consecutive DUs. Still working on those
it will come – practice and patience
You did awesome work, Carin. Soon, you’ll do 28 DUs unbroken.
Tough getting back in it today lots of adjustments due to my ankle…but I made it;)
Clean high pull: #105, #115 (only to mid rib cage tho)
8 shoulder press #45
8 ring dip, blue
8 kb snatch, #26
2 rds+ dips +9 kb snatch
No DU
way to push through, girlfriend!
It’s only temporary, Piper. Trust that.
Good to see you today. You will be 100% soon!! Darn ankles
Way to go Piper!! Sorry I missed you!!
5 rounds in full gear:
3 story climb with hose pack
25 sledgehammer
5 tire flips
100ft hose lay
Ladder raise
2 story climb with hose hoist
27:12 this was brutal
4 mile trail run
That sounds awful!! Way to go Liz!!
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec.
55# 75# 85# (rib cage)
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85# 65#
8 Ring Dips blue band
16 KB Snatches (8L/8R) @ 24/16kg 15#DB
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders zero!:( (lots of trying)
Congrats to all who got DU’s today for the first time. That’s AWESOME!!!!!
2 RDS.+ 1 snatch (right arm)
5×2 snatch to full squat + overhead squat + squat ballance + overhead squat
@ 120
21-15-9
Then
#315 deadlift
30″ box jump
12:20
In the spirit of CrossFit I dared a Travel WOD in the Hotel gym… Outside a few stares and people wondering why I’m hitting hard stops on the treadmill and falling to the floor for push-ups it was great workout ;- )
#68
For Time: 17:52
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile – Last mile under 8 mins…
That’s awesome!
Outlaw
(couldn’t do other WOD b/c of shoulder)
400 m run 1:28
rest 2:00
500 m row 2:15
rest 2:00
400 m run 1:45
rest 1:30
500 m row 2::08
rest 1:30
400 m run 1:40
rest 1:00
500 m row 2:13
Thanks Justin for yelling at me to keep going, I hated it at the time, but was thankful you did!
Awesome times guuurrllll!
Great times Christy!!
BB Gymnastics
3X5 Clean High-Pulls – heaviest possible, rest 60 sec.
155#
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
2 rounds + 4PJ
-105#, Blue Band, 35#
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
70 DU’s
Awesome job on those DU’s!!
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
1 round plus 8 push jerks. Push jerks started with 85#, moved to 75#, then 65# something poped in my back after the 85#, so dropped weight. did the ring dips on the box, and KB snatches with the 12 kg KB. I got 3 du not in a row, I can’t figure out how to string them together, they are so frustrating!!
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. 125#
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
75# push jerks/purple band on 2 rds, blue on 3rd on dips/26#KB
2 rounds plus + dips + 15 KB
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders- 50 DU
3X5 Clean High-Pulls – heaviest possible, rest 60 sec. 105#
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
75# push jerks/dips on 32″ box/25# dumb bell (jarring of KB hurt wrist and elbow) –2 rounds plus 3 jerks
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders- 68 DU
My workouts have been stinking up the box. I’ll cycle back around in time. For now, I’m so glad just to be there finishing the WODs and spending time with my friends!
woops! I copied/pasted someone elses post and forgot to change the strength portion. My high pulls were 85#.
I HATE MISSING MONDAYS!! You guys get all the good stuff
3X5 Clean High-Pulls – heaviest possible, rest 60 sec.
115#
Conditioning
Part 1) 8 minute AMRAP of:
8 Push Jerks 125/85# 75#
8 Ring Dips blue band
16 KB Snatches (8L/8R) @ 24/16kg 26#DB
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders – 17