Thursday, November 8, 2012

Posted by Mandee on November 7, 2012   |   16 Comments


Warm up:

P1: 200m row

P2: AMRAP: 5 KB deadlift, 5 KB SDHP, 5 KB swings

2 complete cycles



A. Squat Clean & Jerk 3-3-3-3-3 E2MOM @ 70%-75%

B. Tabata Interval of:

8 rounds for max reps of:

Deadlifts 115/80

20 seconds work, 10 seconds rest

rest 1 minute

8 rounds for max reps of:

Hang Power Clean 115/80

20 seconds work, 10 seconds rest

rest 1 minute

8 rounds for max reps of:

Push Press 115/80

20 seconds work, 10 seconds rest

16 responses to “Thursday, November 8, 2012”

  1. Mandee says:

    Sorry for the late notice but open gym is cancelled today.

  2. Slade says:

    You ladies are making it look easy! 🙂

    Last night was interesting, trying to run around the track in the dark. I didn’t know it was possible to get lost at Crossfit.

    • Kerri says:

      Slade, I keep a headlamp in my locker for this time of year (the elastic is stretched, but can still be carried)….Let me know if you need to borrow it for a running WOD when it comes up.

    • Bradley F says:

      Yes, I must say I probably ran more than a 400 with all the swerving I was doing. But seeing that animal running next to me did make me go a little faster.

  3. Eric Hedges says:

    Todays Tabata in a word: Aweful

    Come do it today and feel the suck… I despise that timer.

  4. Meag says:

    today was hard! but I liked this WOD

    B. 79, 40, 22=141 rx

  5. Josh Kennedy says:

    Did not like this WOD, but you gotta LOVE IT!
    A: 155 straight thru
    B: DL = 72, HPC = 44, PP = 43

  6. steve price says:

    A. 135#

    B. RX’D 86/51/36=173
    Great programming, Loved it, but it was Terrible!!

  7. Tracey says:

    I couldn’t resist this wod! I was gonna rest up for Ragnar but it looked too good to miss. Plus I’m gonna be slow reguardless on those runs.:)

    A. 115#
    B. 64/60/47=171

  8. Ashkan Isfahani says:

    did the wrong movement on hang power cleans.. (started from ground on each one) lost the first 2 rounds of score.. (8 reps)
    A. 145#
    B. 88/37/29/=154
    (if i remember correctly)
    But good WOD!

  9. Mandee says:

    This was some great programming!
    115# across all sets on squat clean and jerk
    Tabata: 80 / 54 / 55 = 189 rx’d

  10. Justin says:

    A 165
    B 104/60/55 = 219 rx’d

  11. Mac says:

    A 175
    B 208 – forget the breakout

    hard work out but great coaching cues from Tracey. Good luck to the Ragnar team and also to John Hand!

  12. Meghan says:

    Did this one at home this morning. Unfortunately, mommy brain was in full effect–managed to due part B with 90 lbs instead of 80…sheesh.
    a. 85
    b. 144 @ 90lbs