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Wednesday, 25 July, 2012

Posted by Mandee on July 24, 2012   |   23 Comments

Warm-up:

200 Meter run

Teams of 2 complete the following:

100 Single unders

50 kettlebell swings

200 Meter run

 

Workout:

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post time to comments.

 

Powerlifting:

A. Push Press. Push Jerk. Split Jerk. 1.2.3. x 3 sets; Rest 5:00

B. Strict Press 4 x 3 reps @30×0; Rest 3:00

C1. Kettlebell push ups 4 x 20 reps; Rest 1:00

C2. L Pull-ups 4 x 10 reps @21×1; Rest 1:00

 

WOD Demo withΒ MM CrossFitΒ – video [wmv] [mov] [HD mov]

23 responses to “Wednesday, 25 July, 2012”

  1. Tracey says:
    July 24, 2012 at 7:43 pm

    Dennis!!!! Looking forward to your coaching this weekend.

  2. Tracey says:
    July 24, 2012 at 7:44 pm

    I like this shoulder crusher.

  3. Gravity not a friend: says:
    July 24, 2012 at 7:51 pm

    Wow…. one day when I have double unders if ever I will love these workouts…..eh maybe not!

  4. Mandee says:
    July 24, 2012 at 10:14 pm

    Dennis!! Nice picture! πŸ™‚

  5. AP says:
    July 25, 2012 at 9:47 am

    Rx’d 13:40

    Shoulders are smoked.

  6. Meghan says:
    July 25, 2012 at 11:22 am

    12:05 rx’d. This one was fun:)
    Thanks to Mandee for the great coaching!

  7. Robert S. says:
    July 25, 2012 at 11:24 am

    YESTERDAY:

    Strength:
    EMOM for 5 Min 3 Power Cleans @ 185
    Complete

    Front Squat 5×3 AHAP 5 second pause at the bottom of rep 1.
    205-225-225-245-245

    Conditioning:
    3 sets ALL OUT
    Row 250m
    1 Arm KB Snatch, 10 Reps (5 per arm) 1.5 Pood
    Rest 5 minutes between sets

    Complete. Not really timed. Around 1:20 per round.

    Core: 50 sit-ups: Complete

    TODAY:

    Strength:

    5×1.2 Push Press-Split Jerk, Rest as needed
    185-195-200-200-200

    CFHSV WOD: 11:31 as rx’d

  8. Mandee Stearns says:
    July 25, 2012 at 11:42 am

    9:19 rx’d

  9. Jane says:
    July 25, 2012 at 12:14 pm

    15:30 scaled to 25 DU each rd, Rx’d weight. I. Hate. Double Unders.

  10. Bradley Futch says:
    July 25, 2012 at 12:51 pm

    12:19 Rx’d Great WOD

  11. Daniel Stearns says:
    July 25, 2012 at 1:30 pm

    17:55 rx’d. My shoulders are trashed. Thanks to everybody at 9am who helped push me through this one. I suck at double unders!

  12. Daniel Stearns says:
    July 25, 2012 at 3:00 pm

    9:36 rx’d

  13. Don says:
    July 25, 2012 at 3:41 pm

    I wish I had double unders down so I could hate them too! Got to find my rhythym. Can’t even spell it.

  14. Meredith says:
    July 25, 2012 at 4:03 pm

    I was actually wondering who talked Daniel into coming to the 9am class. πŸ™‚

  15. Karen says:
    July 25, 2012 at 4:21 pm

    12:28 rx’d

  16. steve price says:
    July 25, 2012 at 6:31 pm

    This was interesting after doing “Mcghee” Sunday and the
    sprint/power-clean/push-jerk WOD yesterday. This is from
    Crossfit Nomad: 3 rounds for total reps:
    90 secs of 135# power-cleans
    90 secs rest
    90 secs burpees
    90 secs rest
    Total: 121 reps

  17. Mac says:
    July 25, 2012 at 8:32 pm

    9:22 rx

  18. Nathaniel says:
    July 25, 2012 at 8:43 pm

    10:06 rx

  19. stacey says:
    July 25, 2012 at 9:50 pm

    21:24 Rxd

    took me forever..but my double unders were good…i rested a LOT!! cant ever breathe…and I noticed I was doing my push presses with a really narrow stance, making it harder to link them..once i figured that out, it was a little easier…