WOD for 100203

Pack but less weight:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15# dumbbell thrusters

BUY-IN:  3x15 CFWU (3x10 pull-ups and dips)

WOD:
10:31 after 3 rounds
18:22 after 5 rounds

CASH-OUT:  400m walk and then me and my buddy carried all our sh!t from the track back to the gym,  (80# of dumbbells and 2ft jumping box), 400m+ and up 6 flights of stairs!  Have a pic but don’t know how to post it!

“Kelly” kicked my ass today!  Those thrusters were hard.  Didn’t realize how much we use arms and back to jump with two feet.  I’m glad I went the full 5 rounds, and I know I can improve on the time for the last 2 rounds, hopefully with the real Pack weight.

WU - C2 for 1000m

CFWU x 3

“Kelly”

Three rounds for time of:
Run 400 meters
30 Box jump, 18” box (bleechers)
30 Wall ball shots, 7kg ball

Time - 21:39

The Porch:
Five rounds for time of:
135 pound Thruster, 5 reps
5 Muscle-ups progressions
1:30 of stars, box jumps, living room suicides….

Looks like I’m going to be behind the daily Workouts for a bit.  Was hoping to run today as yesterday evening was mid-30’s, the snow was melted off the street….but this morning, new snow all over the place and colder so had to do what I could….

Buy in:  Max Pushups -  30

WOD:  Rowing “Kelly”

Five round for time of:

Row 500m
30 wall ball shots, 6 kg
30 box jumps 24”

~27:30   Workout partners never wrote my time down and I was in no condition to do it after this and I couldn’t remember the exact time after I had recovered.

It also didn’t help that halfway through round 3 an ab class kicked off where I was working out. 

CFWU

WOD:

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time: 25:32

$ Out:
2 rounds not for time:
3 45# hang clean (squat)
3 45# hang snatch
3 45# OHS

As Rx’d with subbing of:

8” box jumps }
and           } still 30 reps
12# wall ball }

33:30 min.

“Kelly”

Five rounds for time of:
Run 400 meters
15 Box jump, 50cm box
15 Thrusters 20 kg

Time:

18:02

630 & 8am Crossfit @ Brand X

Buy in
Max Roving Plank push ups

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Cash out
3 sets of Max strict pull ups

100201 Thrusters, Muscle Ups, 400

50 anchored situps
25 hip extension
20 pushups
10 ring rows
Knee PT

5 RFT
5 115# thrusters
5 squat muscle ups
400
21:17

First WOD after a week+ recovering from a virus. This was not pretty, but at least it’s over with.

Ugghh…stomach flu kept me in the house on Monday and Tuesday. So first day back to Crossfit this week. Those 400m runs at BrandX are going to hurt…I know it . See you in class at 9am Dan!

trying to avoid the “overhead” movement…any ideas for a sub for the wallballs?

enginecap - 03 February 2010 08:11 AM

trying to avoid the “overhead” movement…any ideas for a sub for the wallballs?

I sub wallballs for thrusters,  without the overhead movement it would be a frontsquat, so that would be a good sub, i guess. Do them explosive though.

100 jumping jacks

squat Clean: 100#
Bench press: 155#
Overhead squat: 46#
I been sick but wanted to get this work out in

enginecap - 03 February 2010 08:11 AM

trying to avoid the “overhead” movement…any ideas for a sub for the wallballs?

Jumping squats to get the explosive part of the wallballs ?
or Weighted squats to get the weight part of the wallballs ?

Warm-up: Snow shoveling. Then rest.

WOD: 3 rounds for time of 0.5 miles on the exercise bike + 15 tuck jumps + 15 25# one-arm dumbbell thrusters. My time was 13:21.

My shoulder was back to feeling ok by the start of the day today. I’m worried that the snow shoveling was what got it sore last time and that this will happen again from today. Oh well - if it happens it happens.