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Thursday, 1 March, 2012

Posted by Mandee on February 29, 2012   |   16 Comments

Warm-up:

Instructor led group stretch for 5 minutes

P1: 250 Meter row

P2: Wall 2 wall bear crawl/crab walk

Switch

3 Sets of 5 unbroken wall ball shots, increasing weight each est

 

Workout:

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.

Compare to 100909.

 

“Open WOD 12.2”

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

16 responses to “Thursday, 1 March, 2012”

  1. VOD:
    Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41:10

  2. David McMillion says:

    I’m gonna scale up and do “Fran” after each 30 reps.

  3. Brady loves a good snatch says:

    Excited about Snatches! See you at 4:30 to redeem my burpee score

  4. AP says:

    TEMPO Zone 3-3.5
    9.95 miles Total, 1:18:44
    w/u: 3.1 mi easy
    Tempo: 3.82 mi @ 6:57/mi (HR Avg 168, HR Max 172)
    w/d: 3.04 mi easy

    I bet Froning does 12.2 again and get 120+. He didn’t look happy at the end and I think he gamed it a bit.

  5. David says:

    I was just kidding about “Fran”. I’ll be lucky to get a few reps at 135.

    • Josh Kennedy (JAFO) says:

      Dude, I was gonna bring a lounge chair and a beer to watch you pull that WOD-stunt. I might have even handed you a bucket for when you started hurling….

  6. Brian says:

    Fran has a way of making me feel inferior

  7. Jane says:

    60 reps for 12.2 today at open gym. So close to 61! Maybe Sat! Good luck to everyone doing it tonight! I hope ya’ll crush it! Thanks to Mandee and Tracey for counting and the coaching!

  8. Matthew says:

    Sky’s Limit Crossfit in Kansas City MO today
    5-4-3-2-1 of
    Atlas stone- stone to shoulder (115)
    rope climbes
    turkish get-up
    16:11
    took it slow and controlled today, eating bad and being lazy while on vacation. Nice Box and friendly folks. Good luck to everyone doint 12.2 tonight. Will be back next week

  9. Josh Kennedy says:

    Open WOD 12.2 = 60 reps

    Great folks in the box tonight, really enjoyed being in the crowd.

    Photo moment of the night was Ben Jarrell putting up his first-ever 135# snatch. The look on his face was priceless, had the thing over his head, eyes wide, almost didn’t know what to do with the darn thing. So he finally put it down and repeated the process 5 more times! One of my best CF moments yet.

  10. Kerri says:

    Site pic person of the day…LAURA!!
    Way to go on a major PR, and her first 100# snatch today during 12.2!!!!!

  11. Laura says:

    Thanks Kerri! You’re awesome! And thanks to everyone tonight for all the support! This is my first CF competition experience and it’s been amazing so far! Everyone is so positive, supportive, and helpful! There were so many incredible efforts tonight! Way to go Team CFHSV!

    Oh, and a very special thanks to Tracey for coaching me through the last minute or two…she was the reason I was able to get the 1 @ 100# at all! Now I’m really gonna practice that split technique! I’m excited to (hopefully be able to) give it another try on Saturday!

    Also (and I apologize for rambling) I just want to say a general thanks to everyone. I’ve been coming here for ~6 weeks (and only have ~7 left here in Huntsville) and from the very first day everyone has been so friendly and welcoming. You guys really do have an amazing community here and I am grateful to be able to take part in it for the short time I’m here.