Friday, 6 July, 2012

Posted by Mandee on July 5, 2012   |   21 Comments


500 Meter row

3 Rounds:

6 Shoulder touches

8 GHD sit ups

10 Jump squats



A. Hang Power Clean – 3 tough reps every minute on the minute for 10 minutes

B. 3 Sets:

800 Meter run

Rest 2 Minutes between sets



A. Snatch – 3 TnG reps every 30 seconds for 5 minutes

B1. Behind the neck push press 4 x 4-5 reps @21×1; Rest 2:30

B2. Weighted Ring row 4 x 6-8 reps @2121; Rest 2:30

C. Ring FLR 3 x 60 second hold; Rest 1:00


Kettlebell Clean Variations” withย Jeff Martone,ย CrossFit Journalย preview video [wmv] [mov]

21 responses to “Friday, 6 July, 2012”

  1. Marisa says:

    Nathaniel! Mac! James! It’s the evolution of man and kettlebell. ๐Ÿ™‚

  2. Adam Campbell says:

    Ya look at those RX beasts. Way to go fellas.

  3. Rosemary Kramer says:

    Swim WOD!

    Tomorrow, Friday, 7/6, 6:30am
    Lilly Flagg Pool
    Just bring a dollar or two to pitch in for the lifeguard’s time.

    5 RFT of 15 Thrusters, 100m swim
    and other shenanigans ๐Ÿ™‚

    See you tomorrow!

  4. Larry says:

    Water WOD! And shenanigans, YES!

  5. Brady's sad he missed out on Bikini Briefs says:

    3:50, 5:22, 5:19
    Horrible drop off from round 1. Not happy about that!

    Great energy in 0600 this morning!

  6. AP says:

    Another awesome swim wod at Lily Flagg this morning, this was no joke. A few new faces including the Lowe clan, thankfully Josh took it easy on us! Also great to see Amanda Jarret’s smiling face this morning, been too long!

    5 RFT of:
    15 Thrusters w/ 40 pound dumbbells
    50m swim
    17:49 (1:56, 2:56, 4:02, 4:35, 4:19)
    Rest 5-7 minutes
    10x25m “pop-out” sprints every 90 seconds
    Cash-out: Gainers and jack-knifes of the high dive

    • AJ says:

      Thanks, Aaron! This morning rocked, can’t wait ’till next Friday!!!!! Swimming, biking and rowing are really the only cardio type stuff I can do without any numbness and to be able to WOD without heat is the best thing ever for me.

  7. Josh Kennedy says:

    A: 145#, hang squat clean variant
    b: 3:23 slowest, wearing VFF
    Swim WOD sounded like fun, but had to be at the office 0730. Perhaps in a few weeks.

  8. Tasha w says:

    Great time with 0600 this am! I actually enjoyed this WOD–probably because I went too light on the cleans. Started at 75#, went up to 80# after 3rd round and was thinking, “I need to be doing more.” this tells me my max of 90# can hopefully be crushed next time I do it…. Anywhoo, runs were good. Was definitely nice and warmed up so my legs felt ready to go. Slowest 800m was 3:40 (or 3:41, I think–notebook at gym.) Happy Friday, everyone!

  9. Mandee says:

    A: 125#
    B: 4:24, 4:31, 4:34 …. I’m slow. As usual.

  10. Mac says:

    A. 185(3) – 195(3) – 205(3) – 185

    The last 185 was much better due to Jake’s coaching.

    B. 3:23 / 3:22 / 3:27

  11. Marisa says:

    A: 110# Maybe should have gone a bit heavier but I need to work on form first. Great coaching by Tracey at 9am!

    B. I don’t have my book but it was roughly: 3:55/4:00/4:09.

  12. Don says:

    A. 105# for six sets then 115# the rest of the way, trying to work on decent form.

    B. 4:01, 4:04, 4:10 rather warm out there . . . .

  13. Daniel Stearns says:

    A. 155
    B. 2:57, 2:56, 2:54.

  14. Nathaniel says:

    A. 170

    B. 2:48, 2:51, 3:00