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Tuesday, 20 December, 2011

Posted by Mandee on December 19, 2011   |   15 Comments

Warm-up:

500m Row

5 Minute AMRAP

5 Ring rows

5 Push-ups

5 PVC Overhead squats

 

Workout:

WOD 1:

For time:

25 Chest to bar pull-ups

25 Burpees

*if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS*

 

Rest 15 Minutes

 

WOD 2:

3 Rounds for time:
5 Deadlifts
Run
*men’s weight ranges from 135-280, women’s weight ranges from 95-195*
*run will range from 100m to 400m depending on the deadlift weight*
(kettlebell weight is either 16kg/12kg or 12kg/8kg)

A Phenomenal Experience: Masters Athlete Karen Rackliffe“, CrossFit Journal preview video [wmv] [mov]

“Defining CrossFit” with Greg Glassman – video [wmv] [mov] [HD mov]

15 responses to “Tuesday, 20 December, 2011”

  1. Tracey says:

    JOSH! So proud of all my cf kids! You all made a lot of progress. Yes your notebooks and stop watches. Merry Christmas:)

  2. Tracey says:

    Use* stupid iPhone

  3. Larry Lowe says:

    I wish my front squat look as good as my son’s. Great job to all of the coaches that worked with the kids. All three of my kids are stronger physically, but more importantly at their age stronger mentally. Crossfit kids is great for the self esteem. My oldest daughter, Claire, was very excited to be one of the only girls in her grade that can do a pullup.

  4. Larry Lowe says:

    WOD 1: 2:40 RX

    WOD 2: 9:09 RX

    Still recovering from the deadlifts on Saturday and the split cleans on Sunday. The negative from the split clean = sore bicepts.

  5. Clair says:

    WOD 1: 3:09 with COVP pull up
    WOD 2: 4:00 @ 115# with 200 m run

    Should have gone up on weight, but all in all got a great workout.

  6. Karen says:

    WOD 1: 3:52 rx’d
    WOD 2: 8:32 rx’d

  7. Tasha W says:

    I can’t be there tonight. Ugh… Is there still open gym on Fridays? If so, does anyone who can’t make it today want to meet me for that to do these WODs?

  8. Ben Jarrell says:

    FWIW, the CFHSV webpage hasn’t been loading properly for me for the past few days.

  9. Tracey says:

    Great job to all our athletes who came in today and performed great on these wod’s. Keep up the hard work and training! We should have a great team for the throw down on Jan. 28th.

  10. Carson says:

    WOD1: 3:22 (scaled to KB swings)
    WOD2: 10:01 (145#, 400m run)

    The numbers should get better when I’m healthy. Doing both these WODs after being sick the last two days, probably not smart. Oh well. Probably could have done 195#. Still a killer workout today!

    Looking forward to the Throwdown!

  11. Eric says:

    Sorry could not make it today crazy holiday season. Is it required to do these WODs for placement in the Throw Down? If so when can we make up?

  12. Mac says:

    2:54 rx
    6:03 rx

  13. Josh M says:

    thats a great pic and Mac you’re still fast 🙂