February 21, 2013
Push Press
3-3-3-3-3
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AMRAP – 10
50 Double Unders
35 Wall Ball
20 TTB
-then no rest-
AMRAP – 2
Pull Ups
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Bill’s post-wod mobility work
14 Comments
filed under: WOD
Archive for February, 2013
February 20, 2013
Skill Work
3 sets for quality
10-15 CTB Pull Ups
40 Double Unders
5-15 HSPU (strict or kipping)
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400m Run
1000m Row
400m Run
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or
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CF Open WOD 11.2
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Found both of these videos on the Outlaw Way site. Too good not to re-post
This is 12 year-old Sadie, from CrossFit Murfreesboro, Snatching bodyweight last weekend.
Sadie – 85# Snatch @ 85# bodyweight:
Asher Bullard – 2# Snatch @ 12 months-old
5 Comments
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If anyone is thinking about doing yesterday’s WOD with today’s workout, I plan on doing it during the 5:15 pm session.
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I hope those parents know you can’t keep a beast like that caged up for long!
February 19, 2013
CrossFit Open WOD 11.2
AMRAP – 15
9 DL 155/105
12 HRPU
15 Box Jumps 24″/20″
5 Comments
filed under: WOD
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This was a good one. Don, thanks for keeping me at a solid pace. I can tell the work we’ve done lately to keep moving during METCONS has paid off. The whole class was going strong the whole time, which is pretty awesome for a 15 min AMRAP.
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February 18, 2013
Front Squats
3-3-3-3-3
Compare to 12.10.12
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5 sets for total time
200m Run
5 Heavy Power Clean 135/95 or 75% of 1RM
10 Burpees
– r/r 1min
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Nutrition Challengers I need nutrition points and benchmark workouts by close of business Wednesday! Make sure you have been checked off for nutrition/workout logs for each week!
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1 Comments
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Didn’t know he was coming back!! Yay, Spealler!!!
Can’t wait to watch him!
February 17, 2013
TnG Snatch 3-3-3-3-3
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5 RFT
9 Snatch 95/65
100m Sprint
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4 sets for quality
25 Hollow Rocks
30s Handstand
1 Comments
filed under: WOD
February 14, 2013
OHS 5-5-5-5-5
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AMRAP-9
4 Hang Power Snatch 115/75
8 Double KB Front Rack Squats
12 Pull Ups
immediately into
1min ME KB Swings
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All Nutrition Challengers, make sure you send in your benchmark scores and nutrition points. Please realize, you must have your nutrition log and workout log signed off by a coach for each week to receive your points.
0 Comments
filed under: WOD
Hahaha! Classic!
Bill’s got the right idea.
hahaha i feel the same way after every amrap or red-line workout too
Bill, the picture says it all…
Mike, good luck on the Cowtown run this weekend. Like all good CF’s we will expect you to post your time. 13.1 miles for time
And, Dave H, nice PR this morning. Having Tonya in class has really elevated your game….good to have her in the 5:30 – bring her twice next week
Don’t want her to show you up Dave? Speaking of wives showing up their husbands, Su Bryant with 40 unbroken DU this morning
Bill you look how I feel after most WODS. It’s the only thing I have perfected in crossfit- the crossfit recovery position wiped out on the floor!
hahaha that is awesome.. good job Su!
Ouch…but I am proud of her. Going for a 100
Now we know why Mark is always working on DU’s after our WOD’s
Just for you Mark B – 13.1 for time:
1:37:58; 7:28 avg/mile, PR
Thanks for the well wishes and your request for a post of time certainly played a role in helping me gut out the last 3 miles when some surprising calf cramps showed up.
On another note, this is just another testament of “Bolt results” that I’ve been reading about on this blog. My PR days were behind me (I thought), I didn’t even commit to race specific training (averaged 1-2 runs/week vs. the typical 4-5 I’ve followed in the past), and the course is very non-PR friendly. Yet somehow I smoke my 1/2 PR by 2 minutes and best my Cowtown PR by 5 minutes set just last year. No other explanation except for Bolt, and the coaches, just make us better in all facets of our fitness. I already suspected it, but now I’ve got proof.
Awesome work Mike! Send me some pictures…and just so you know, you got me beat in 13.1. And not just because I have never completed a half, but I don’t think I could hold a 7:28 pace for 13.1
Good job on the half!! That’s an awesome time!
Nice work Mike – you definitely now hold the Bolt record. Nice to see you setting PR’s on limited mileage and getting stronger to boot