Buy in
2 rounds
5 pullups
7 T push ups
15 sit ups
20 squats

Back Exercises
2 Rounds
Barbell Push Press, Deadlift, Running…
Right Arm 20kg Dumbell Push Press 12 Reps
Left Arm 49kg Barbell Deadlift 12 Reps
800 M Run
Left Arm 20kg Dumbell Push Press 12 Reps
Right Arm 49kg Barbell Deadlift 12 Reps
800 M Run

Time: 29.10

Felt the deadlift in my ab’s trying to stabilise the barbell.. great work out loved that one…800m could have been better

Buy Out

Jump Rope practice 10 mins
Handstand practice

Hopefully I can hit one of the affiliates this morning for this WOD. If not, I’m sure I will get some funny looks in the gym as I do arm barbell movements then hit a treadmill for the run. Thats the only issue I have with the military gyms, can’t just bolt out a door for a run and if you leave a bar on the ground while your gone from it, it will be scooped up before you know it. But oh well, either way I’m sure I’ll get one heck of a workout. Will post my results later, hopefully they won’t be too pathetic.

Why is it that the Firemen always get thanked and us cops dont, yes in jealous we save people every day, just from themselves and usuually have to put up with more ..... I have to agree with you though id rather go to a disturbance call than run into a burning building

-Halo- - 27 June 2009 04:14 AM

Hopefully I can hit one of the affiliates this morning for this WOD. If not, I’m sure I will get some funny looks in the gym as I do arm barbell movements then hit a treadmill for the run. Thats the only issue I have with the military gyms, can’t just bolt out a door for a run and if you leave a bar on the ground while your gone from it, it will be scooped up before you know it. But oh well, either way I’m sure I’ll get one heck of a workout. Will post my results later, hopefully they won’t be too pathetic.

Rest week ends on sunday but i cant take it i think i have to do this one. “brain to left shoulder ,come in left shoulder ,this just in rest week is over repeat rest week is over . Here we go again!!!!!”

Barbell push-press, Deadlift, Running as Rx’d

45# / 95#

26:45

Metric - 26 June 2009 11:43 PM

Do all that twice.

I cannot stress how much i do not want to ask this questions…

Should the workout look like this
12, 12, 800
12, 12, 800
12, 12, 800
12, 12, 800

Just to confirm. This is TWO rounds of the workout right?

So we’d be running a total of 2 miles?

and 48 reps of ppress and 48 of deadlift?

pelicanruck - 27 June 2009 05:49 AM

Metric - 26 June 2009 11:43 PM

Do all that twice.

I cannot stress how much i do not want to ask this questions…

Should the workout look like this
12, 12, 800
12, 12, 800
12, 12, 800
12, 12, 800

Yep.

mikednj - 27 June 2009 05:52 AM

Just to confirm. This is TWO rounds of the workout right?

So we’d be running a total of 2 miles?

and 48 reps of ppress and 48 of deadlift?

Yep.

ah bugger… that’s what i feared.  It’s not the weight it’s the running, I my shins and kness already hurt from yesterday’s performance. Maybe i’ll cut back to 400m ... we’ll see. I’ve been following puppies for a month now and it hasn’t done me wrong yet but it was nice to do at rx’d yesterday.

TexasPatrick - 27 June 2009 05:56 AM

pelicanruck - 27 June 2009 05:49 AM

Metric - 26 June 2009 11:43 PM

Do all that twice.

I cannot stress how much i do not want to ask this questions…

Should the workout look like this
12, 12, 800
12, 12, 800
12, 12, 800
12, 12, 800

Yep.

don’t know how to use the emoticons,, but this one is frowning…. bring it on.

I’m off to look at a set of used bumpers.  If I get ‘em, I’ll be able to do this WOD.  Can’t wait to try this one.  It looks ridiculous, so I’m sure it’ll be fun (in the normal painful and unpleasant CF way).

Dumbell push press 35#
Barbell arm dead lift 95#
800M loop
25 minutes.

Challenging in a very crowded, very small gym

Hats off to those that can do this in less than 20 minutes.

kccycle - 27 June 2009 04:44 AM

Why is it that the Firemen always get thanked and us cops dont, yes in jealous we save people every day, just from themselves and usuually have to put up with more ..... I have to agree with you though id rather go to a disturbance call than run into a burning building

Trust me man, we’re WAAAAAY glad guys like you and Mr. K are out Crossfitting on some perps . . . .

So from me to you LEOs: Thanks!

Metric - 26 June 2009 11:43 PM

Get to your shoulder (goodness knows how, but a rack would be real handy).

One armed cleans.  Duh.