Warm-up:
400 Meter Indian run
4 Rounds:
2 Parallette shoot throughs
4 Sots press
6 Ring rows
Workout:
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
Compare to 110706.
Powerlifting:
A. Clean and Jerk 1.1.1. x 4 sets; Rest 5:00
B1. Sumo Deadlift 4 x 1-2 reps @22×1; Rest 2:00
B2. Russian Kettlebell swings 4 x 15 reps; Rest 2:00
C. Barbell Good Mornings 5 x 10 reps; Rest 1:00
WOD Demo with Lucas Zepeda and Matt Bischel – video [wmv] [mov] [HD mov]
CrossFit is fun!
Ryan!!!!!!!!!!!!! I think you got 16:22 that day???
O’Hoy! Mate!
Boo!!
Hands off ladies 😉
ARRGHH! That includes all ye gay pirates on the high seas too! 😉
Best picture ever, we need a CF Hall of Fame for pictures.
This one is definitely in the top 3!!!
Good lesson in programming this morning, need to run through a round at speed to make sure # of rounds is appropriate for goal of wod.
After round 1 and it taking a little over 3 mins, I knew 8 rounds was ridiculous. So we cut it down to 4 rounds.
*REVISED 0600 CF Sea Anemone Water WOD
Warm-up: 400m (Athlete Choice of stroke, drill, distance breakdown, i.e., 400 straight, 4×100, 8×50 etc.)
A. 4 Rounds for Time of:
5 Push-ups
10 Sit-ups
15 Air Squats
150m Swim
Rest 4-5 minutes then
B. 10 x 25m “pop-out” sprints (Sets 1-5 every 80 seconds, sets 6-10 every 60 seconds)
Cool down: 200m (Athlete choice)
A. 15:50 (3:22/3:58/4:22/4:07)
B. 20-22 seconds.
Great job to everyone who came out today. We’re gonna make Bryant a swimmer yet!
Thanks for putting on the swim WOD. I had so much fun! Very glad that we revised first WOD to 4 rounds–I’d still be swimming:)
Nice Ryan! He did the whole WOD with that expression on his face. Stacey must be doing something right at home. 😉
If that pic isn’t enough to brighten your day, then have a look at this. This man is missed….
http://video.pbs.org/video/2260534667/
Haha, is that supposed to be a subtle tribute to missing “The Mechanic”? 🙂
Great Picture, Ryan!! Sure hate I am missing this WOD! Spent the morning finishing up getting 3 kids packed and ready to go spend 8 days in Charleston with their grandparents has been crazy!! Have a great Friday everyone!
17:45, hella scaled. I did a regular rope climb instead of the no arms, l-sit variety (it was really cool to see Daniel pull those off). I did handstand pushups with an abmat instead of the parallette ones (ditto getting to watch Daniel crank those out). And I did pistols with the weighted PVC pipe. Those took forever but I thought it was important to at least attempt the same movement (without that whole weight aspect :)). What a humbling day. 🙂
Daniel and Marisa killed this WOD! What a Crossfit pair !!!
🙂
Marisa-I wish I had been in the 9:00 class to see you do this WOD-Great job!! And thanks to Mandee for great coaching–this was a tough WOD & she motivated me to keep going… 🙂
Thanks, Wendy!
Hahaha…great picture. Caption: “Hey kids! Who’s up for some double unders today? I promise, they are super fun!”
21:38 scaled to 15 pound barbell overhead one legged squats
beast!
19:43 scaled to no legs rope climbs the last 4 rounds, 2 45lb plates on parallette hspu, and 15lb barbell overhead pistols
13:57 scaled the pistols.