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Friday, 13 January, 2012

Posted by Mandee on January 12, 2012   |   13 Comments

Warm-up:

2 Rounds:

200 Meter partner med ball carry

10 Partner med ball squat throws

10 Partner med ball sit up throws

 

Workout:

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

 

Powerlifting:

A. Snatch- Find a 1RM; Rest as needed between efforts

B. Clean- Find a 1RM; Rest as needed between efforts

 

WOD Demo with CrossFit Santa Cruz – video [wmv] [mov]

Life As Rx Box Tour” with Alex KurzCrossFit Journal preview video [wmv] [mov]

13 responses to “Friday, 13 January, 2012”

  1. Josh Kennedy says:

    Another view of 2-fer-1s:
    http://media.crossfit.com/cf-video/CrossFit_ZacDUsWallball2fer1s.mov

    Needless to say that I will NOT be RX’ing this movement!

  2. David says:

    HAHA I look like I am watching TV.

  3. Tye says:

    Did this one yesterday morning: 6:30 rx

    Tried to continue my streak with 5X5 Back Squat this morning and failed in the second set at 285. I’ll try 285 for 5X5 again on Monday and see how it goes, hopefully, much better.

    After that was 5 Rnds of: 5 Muscle Ups, 50 Double Unders 8:30 rx.

  4. Josh Kennedy says:

    Today was like blooper reel trying to coordinate those actions. 8:33 scaled. Had 10# on the GHD buy could not raise it over my head w/o lower back complaining. Did the 2-fer at 10# and finally got the rhythm towards the end. Kinda funny watching that ball come back down from the wall and thinking, “Get that squat done or it’s gonna smash your nose in!”

  5. Hey guys,

    I’m doing the OPT Construction Series this Saturday and was going to extend the invitation to anyone who wanted to join. It’s all done online so I will be doing it here at the gym and plan to start the first WOD around noon. Here are the workouts.
    On the hour, every hour:

    1st hour:
    5,4,3,2,1
    C&J – 205/115#
    MU’s
    (1 score = time)

    2nd hour:
    2K Row + Max DU’s in 10 min
    (2 scores = time for row and reps of DU’s)

    3rd hour:
    15,12,9
    R KB Snatch – 2/1.5 pd
    L KB Snatch – 2/1.5 pd
    Burpees – vertical body at top
    (1 score = time)

    4th hour:
    12 min amrap
    10 wall balls – 20/14# to 10ft
    5 toes to bar
    (1 score = reps)

    Would really enjoy some company so that I don’t have to sit at the gym for 4+ hours by myself and the extra push would help tremendously! Even if you don’t want to do all of them but would like to do one feel free to join!
    Jake

    • Tracey Rauer says:

      I’ll do atleast one with you…if not two. Instead of my outlaw conditioning. oh boy! or we could find a log and try to overhead squat it, then run a mile with it???? sarcasm.

    • Dennis says:

      Wow, what an excellent opportunity and invite from Jake for CFHSV athletes to take advantage of. Want to see where you stand before the Open? Want to just see where you stand across many CF style movement and modalities? These are some excellent tests to help figure out your current levels and great tests to perform as well. Jake, that is too cool and you are the MAN. No wonder you are Jake the SNAKE! The deadliest CFer this side of the Mississippi!
      Train Hard, Train Smart, Train to Survive! OkieDB Out

    • AP says:

      Count me in for at least a couple.

  6. Dennis says:

    Start mentally and physically prepping Powerlifting Class. I expect to see some BIG numbers and PRs. Put all that hard work to use tonight. It starts now, feed the machine and start focusing!

  7. Clair Lee says:

    Wishing Bryant, Jane and Quinn good luck in Gadsden tomorrow @ the Barnyard Throwdown!

    • Skyler says:

      Right on Clair! Missed you guys at PL tonight. Great workout. Rep hard for your city, Rep hard for your gym. Faith Focus Finish!