Workout:
“Affiliate Throwdown WOD 4”
Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations.
Station 1: Rope climb 15′
Station 2: Squat Clean 135/95#
Station 3: Toes to Bar
Station 4: Handstand push-ups
Station5: Pistols
Post total number of reps accumulated to comments.
“Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]
“Growing Up With A Firebreather” with Mark Amundson – video [wmv] [mov]
5; 23; 7; 14; 16
Total Reps: 65
Very surprised I improved score from last week. Maybe the secret is purging you large and small intestine for 24 hours, then living off pedialyte, sprite, saltines and chicken soup…
124 on Adv/Beg workout.
I think my individual scores were 21 box jumps, 40 squats, 38 sit-ups and 25 power cleans (65#).
Good place to set the bar, I think. 🙂
Trying to get rid of head cold…
If anyone is looking for a fun party for New Years, check out the party that the Downtown Forty-Seven is throwing at the Round House Depot.
http://www.downtownfortyseven.com/index.php?option=com_content&view=article&id=3&Itemid=3
Many of you have attended in the past and had a good time. This year should be just as fun.
43 Intermediate
Had to use 135 on squat cleans insead of the prescribed 115… somebody shoplifted my damn bar setup. Probably would have been a +5 easy.
Wasn’t out to break any records today. Still in welcome-back mode… compounded with holiday mode.
Good day though. Fun time… remembered today why I love this isht.
2+16+7+13+22 = 60
Thanks to Shawn Kent for grading, and I hope Robert recovers his voice!
Stuck around to establish a benchmark for “Kelly”: 24:36. That one sucks…