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Wednesday, 03 August, 2011

Posted by Mandee on August 2, 2011   |   27 Comments

Warm-up:

Group med-ball toss followed by 15 minutes of practice clean and jerk

 

Workout:

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

 

Cool-down:

10 minutes of shoulder mobility

 

Powerlifting:

3 x 15 second handstand hold

5 x 5 ring dips

 

3-3-3-3-3-3-3-3-3

Speed Bench

 

3 x 8 Bent over rows

3 x 10 Barbell Shrugs

Max rep bodyweight bench press

 

The Story of CrossFit Legacy” with Brian YoakCrossFit Journalpreview video [wmv] [mov]

“You have no choices about how you lose, but you do have a choice about how you come back and prepare to win again.” — Pat Riley

 

27 responses to “Wednesday, 03 August, 2011”

  1. Hey guys,
    just a reminder for anyone who wants to come we are still meeting every Wednesday morning at 8 a.m. at Cracker Barrell for our CFHSV Bible study. Anyone is welcome.

  2. Tracey says:

    Courtney!

  3. Justin says:

    12:15
    135-145-165-185-205

  4. ap says:

    DNF at 20:00 cut-off

    115, 5 reps
    135, 4 reps
    135, 3 reps
    155, 2 reps
    165, x rep

    • ap says:

      Ok, I’m not as frustrated with this as I as a second ago. Just checked my log and my 1 rep PR for the Clean & Jerk on 6/21/11 was 155. Getting it twice late in this wod is a win.

      • Carson says:

        That’s awesome! From the work you were doing, I don’t think you have anything to be frustrated about.
        Great work, AP!
        🙂

  5. Carson says:

    11:02
    Scaled to ring rows in place of rope climbs (3:1)
    65-75-85-95-105
    In hindsight, I probably could have gone heavier on the c&j, but it was still a tough WOD.
    Also…got my first rope climb today after the WOD! WOOHOO!!

  6. DaveC says:

    This is slightly off-topic. Burpees suck, even in sets of three. Just had to get that off my chest. I feel much better now. Thanks.

  7. Robb says:

    115, 135, 155, 175, 195(PR) @ 20min

  8. Ron Wood says:

    16:10
    145 to 205(PR)

  9. Patrick says:

    CFG5 Masters WOD 5: 4:40
    500m row, 500m bike, 15 Burpee Box Jumps, 120ft Farmers Carry

    The Games scoreboard times were 4:00-4:25. I pulled the row at 1:50 which was way too slow, trying to leave a little in the tank for the Burpee Box jumps. This needs to be an all out sprint.

  10. No ropes for me thanks says:

    17:29 RX on Clean and Jerk
    3X Ring Rows for rope accents

  11. Getting down in T-Town says:

    Fight Gone Bad!

    264 (pr)

    I’m going to start calling the workout “Robert’s goats gone bad”

  12. JM says:

    17:46 rx’d

  13. Jamie Flynt says:

    11:27 with sub for ring rows. Did 65#-115#. Good seeing Russell sneak in.

  14. James Stranahan says:

    15:02 scaled with ring rows 115#-165#.

  15. russell says:

    7:36 as Rx’ed

    This one was pretty fun. I think Sub-5 is doable next time.