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Wednesday, 8 August, 2012

Posted by Mandee on August 7, 2012   |   14 Comments

Warm-up:

500 Meter row

4 rounds:

8 PVC thrusters

8 Push ups

16 Single unders

 

Workout:

3 Rounds:

5 Clean and Jerks @155/105#

50 Double unders

5 Clean and Jerks @155/105#

Rest 1 Minute

1 Minute of max effort burpees

Rest 1 Minute

 

Post time and total # of burpees to comments.

 

Powerlifting:

A. Behind the neck jerk – 1 tough rep every minute for 10 minutes

B. Bench Press 4 x 3 reps @22×1; Rest 5:00

C1. Clapping push ups 5 x AMRAP -1; Rest 2:00

C2. L Pull-ups 5 x AMRAP -1; Rest 2:00

 

Be Your Own Bodyguard Part 5: Nonviolent Posture” with Tony BlauerCrossFit Journal preview video [wmv] [mov] [HD mov]

14 responses to “Wednesday, 8 August, 2012”

  1. Tracey says:

    Rosemary!!!!!!!!!!!!!!!

  2. Mandee says:

    Looking good Rosemary! And nice shoes! 🙂

  3. AP says:

    Scaled
    15:47/70

    Scaled to 135 pounds C&J, burpees rounds were 24/22/24. Goal was 25 burpees in the minute. Hammies still blown up from Monday!

  4. Clair says:

    Scaled
    20:10/64
    Scaled C&J to 85# and DUs to 25 a round, burpees rounds were 21/19/24. Good WOD!

  5. Mandee says:

    16:12/59 rx’d

  6. Brady loves Burpees says:

    18:03 /35 rx’d

    Spent lots of energy on the C&J so burpees were awful. But thanks to Robert for going over some basics to help save our knees! … I love burpees

  7. Tracey says:

    18:36/59 rx’d

    • OkieDB says:

      Great job. I think today’s WOD worked in great for you. Train Hard, Train Smart, Train to Survive! OkieDB Out!

  8. Karen says:

    16:27/58 rx’d

  9. Marisa Suarez-Stearns says:

    21:36/52 rx’d. I hate double unders. And double unders hate me right back.

  10. Burpees are KING says:

    14:32 rx’d on Clean & Jerk However did bar jumps instead of DU’s
    52 Burpees

  11. Nathaniel says:

    15:00 rx

    58 burpees