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Tuesday, 28 February, 2012

Posted by Mandee on February 27, 2012   |   14 Comments

Warm-up:

250 Meter row then

50 Single unders

2 Clapping push ups

40 Single unders

4 Clapping push ups

30 Single unders

6 Clapping push ups

20 Single unders

8 Clapping push ups

 

Workout:

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

 

Rich Froning on today’s WOD at Tennessee Tech University – video [wmv] [mov]

14 responses to “Tuesday, 28 February, 2012”

  1. VOD:
    This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. John 15:12-13

  2. AP says:

    0600 Track – Ladder Interval
    Hold within 3-5 seconds
    1 x 200m, rest 1:00 (0:35.9)
    1 x 400m, rest 2:00 (1:15.7)
    1 x 800m, rest 3:00 (2:45.9)
    1 x 1000m, rest 4:00 (3:36.7)
    1 x 1000m, rest 3:00 (3:38.4)
    1 x 800m, rest 2:00 (2:44.2)
    1 x 400m, rest 1:00 (1:14.9)
    1 x 200m (0:34.0)
    Total: 4800m
    w/u: 1 mile easy, w/d: 1 mile easy

  3. Josh Kennedy says:

    0600 WOD, Rx’ed in 15:48. First 3 MU were linked, then single-shot after that, took about 4min alone to do those (thanks to Mandee for waiting patiently for me to clear my arse off the rings). PP got tough after 50 reps, row was just a LT suck.

  4. DaveC says:

    I have yet to recover sufficiently from 12.1 to venture back into the gym. Still not sure what exactly happened, but everything attached to both shoulders: traps, delts, pects, triceps, all of it–just wrecked worse than anything I can recall experiencing. But my right ac-joint feels fine 🙂 Hope I can at least give 12.2 a go later this week.

  5. Karen says:

    Rx’d 21:39. Good work, Ron, doing this WOD Rx’d!!

  6. Larry says:

    Crossfit BWI right outside the Baltimore airport

    20min AMRAP
    15 L pullups
    21 GHD hip extensions
    50 ft handstand walk
    =5+20

    Nice little gymnastics wod. Highly recommend this box. Twice the floor space as our gym, half power lifting half crossfit

  7. Devonne says:

    16:18 – I need muscle ups; everything else prescribed.

  8. Tasha W says:

    15:07, no muscle ups, of course, but Rx’d weight and row. Those push presses were sllllooooowwwwwwww. Ouch.