Friday, 04 June, 2010

Posted by Mandee on June 3, 2010   |   16 Comments

Team WOD from South Central Regional
100 Thrusters(115/75lbs)
100 Push Ups
100 Hang Power Clean(115/75lbs)
100 Ring Dips
100 Overhead Squats(115/75lbs)
Teams of four athletes. Only one team member can be working at one time. teams must complete all 100 reps before moving on to the next movement.
You must move as a team
CrossFit Endurance runner Hallie Kuhlman wins the 100m, 200m, 400m and 800m at the 2010 Kansas State Track and Field Championships. Again!

Charcuterie at home: beef jerky

16 responses to “Friday, 04 June, 2010”

  1. Zak says:

    Power Clean 5×3 (set new PR)
    Felt really slow on theses today. Still feeling the WOD from yesterday.

    As many rounds as possible in 15 minutes:

    One rounds consists of:

    1 Handstand Push Up
    1 Strict Chin Up
    1 Ring Dip
    3 Handstand Push Ups
    3 Strict Chin Ups
    3 Ring Dips
    5 Handstand Push Ups
    5 Strict Chin Ups
    5 Ring Dips
    4 rounds + 1 of each

  2. Tasha W says:

    Very fitting that Miss Kerri’s pic is on the main page, as today is her ONE YEAR Crossfit Anniversary!!! I would like to wish her amazingly strong body a Happy Birfday! Way to “survive” (heehee) your first year, Kerri, with a Level One Cert already under your belt – and thanks for always being so awesome to us newbies who show up, scared to death of what we’ve gotten themselves into. 😉 Enjoy your off-day!

    • Tasha W says:

      LOL! Oops – what we’ve gotten “ourselves” into. That’s what I get for trying to post at work and respond to an email at the same time—-BEFORE I drink my coffee…. Please, forgive the bad grammar before 8am!

    • Kerri says:

      I saw the pic in a flash (when I looked at the WOD on my phone), but don’t see it anymore….lol. Thanks for the Birfday wishes!! It’s been a great year of challenges and accomplishments, and I’m really looking forward to seeing what the next year holds.

      Team WODs are excellent!! It causes you to rely on others to get the goal done, and it was a great experience at Regionals. I think we all learned a little about ourselves, but, over the time of practicing and when it was game time, we knew, without a doubt, that we could all rely on each other to give our best efforts with each WOD.

      So, I welcome team WODs on Rest Days, I just think it strengthens our CF community that much more!!

  3. Larry Lowe says:

    Me, Chris, Steven, and Mandee teamed on this WOD. Mandee did it rx’ed and the guys scaled to 95#. Steven and Chris had to split to make it to work leaving me and Mandee to do all of the OHS. Nice team WOD


  4. LeshaS says:

    Aaron, Kyle, Matt, and me
    Aaron and Matt as rx’d
    Kyle scaled to #75 on OHS
    I scaled ring-dips with 2 sec. ring holds
    At the 23 min cut-off, we completed 413.
    We all had different strengths which was cool to watch in action. LOVE the Team WODS on “rest days”!

  5. Aaron says:

    I agree, this team WOD was the shiznit! A lot of fun, challenging, great energy and team synergy. Makes me jealous of those who competed as a team at regionals.

    No 54 inch box jump attempt today. Legs…actually entire body sore from this week’s wod. Plan is to attempt tomorrow at 9am, I’m thinking I’m going to have to take a running approach.

  6. Aaron says:

    Who is racing the Eurocross tomorrow at 8am at UAH?

    I know we had a good sized list of people sign up for it but didn’t know who was actually committed? Me and Tony Z will be there

  7. Russell says:

    Hey…its katherine.

    The pictures got screwed up today and I somehow had two different ones associated with this post. The “Kerri” pic will run tomorrow 🙂 Those of you who saw it got a sneak preview!

    Congrats to Kerri on a year doing CrossFit with us!

    Hope everyone is doing well! Look forward to seeing the women next Friday night!

  8. Barry S says:

    4 rounds for time:
    10 clean & jerks
    400m run
    115# 1st round, 95# next 3

    felt really weak at this, then realized I’d just done 30 power cleans yesterday at 135#, so I don’t feel quite so bad…still slow, still hot.

  9. Robert S. says:

    Same WOD as Zak.


    Then 4+15 on the AMRAP.

    It was great having Kevin to keep me moving on this one.

    • klowe says:

      Power Cleans 5, 5, 3, 3, 1, 1, 1
      225, 235, 245, 255, 265, 270, 275-PR(on second attempt) — 10lb PR

      then, AMRAP 15 min
      One rounds consists of:

      1 Handstand Push Up
      1 Strict Chin Up
      1 Ring Dip
      3 Handstand Push Ups
      3 Strict Chin Ups
      3 Ring Dips
      5 Handstand Push Ups
      5 Strict Chin Ups
      5 Ring Dips
      4 rounds + 1 of each

      -that was a TOUGH AMRAP!

      Thanks Robert for staying a bit late. You beasted the AMRAP!

    • Zak says:

      FYI Robert, when the strength WOD reads 5×3 it wants you to pick one weight and use it for all sets. When it reads 1,1,1,1 you up the weight for each set. I didn’t realize this for the first 2 or 3 months that I was on this program.

  10. Jake Naumcheff says:

    Hey guys, just thought I would give everyone a heads up on some CrossFit competitions coming up in the “near” future.

    The first is the Faction Games in Memphis Tennessee scheduled for Augusut 7-8th. I have already talked to a few people from our gym that plan to attend including myself. The more people we can get to come the better! Here’s the link if you would like to register.


    The next is the Quarterly event “Survival of the Fittest” hosted by “The Garage” the same great folks who organized the Garage Games a few months ago. The set-up for the WOD’s is very different from any kind of CrossFit competition that most of us have every competed in. This is only a one day event scheduled for August 21st.


    For those of you who have never competed in a CrossFit competition these are two great opportunities for you to give it a shot! Both of these events have multiple levels of competition. One for the advanced and one for the beginners. Though I don’t agree with this set-up, it does give everyone a chance to compete against others of the same skill level. I can only speak for myself but I think most would agree that competition is one of the best ways to take your game to the next level. Hope to see a lot of you there!

  11. Daniel says:

    Randy, 8:54

  12. tracey says:

    After 11:30 class I did team WOD solo:(
    25 reps of each as Rx’d, except for ring dips. 17:07
    I tried to take the shortest rest periods possible (much shorter than 3 other people taking a turn) 75# Overhead Squat was the tuffest part.
    Thanks for yelling at me Robert and Kevin!