Jan 4, 2011


0530 and 0600 class

Front Squat

ADV (3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)



3x Rnds for time of :
(BEG 200m, INT & ADV: 400m) run / row,
21x KB swings (BEG & INT: 35/20, ADV 55/35),
12x pull-ups

Open Gym

Squat Clean


One of the Again Faster competition WOD:

AMRAP in 6 mins:

9 Backsquat (155/105)
7 Burpees
5 Shoulder to Overhead (155/105) - PP/PJ/SJ (any way you want)

If you want to do this as part of the competition Dave Hudson will be videoing and not doing the squat cleans. Get with him around 0530 and he will explain the rules etc, for the rest of us we will hit it after the squat cleans. Further details on the competition: http://www.againfaster.com/beat-the-team-to-win/


james said...

Whoa - sorry about Thursdays WOD showing up as well. I hope my direction about the again faster WOD is clear - post your questions if not.

scantlinohana said...

95# on squat cleans. Really worked on form
2 rds, 9 squats, 2 burpees in 6 min. 115# squats and 65# presses. Finished the third round after time.

james said...

185,185,205,205,210,215 fail at 225

one overhead short of 3 rounds on the AMRAP. I push pressed but probably should have push jerked.

For those of you who don't know we are making an IMCF commercial. It will be about 45 seconds long and we aim to run it anywhere we can but primarily before guest speakers in Eisenhower. Anyway Zoran and Jmax will be in on Friday around 0545 to take some pictures and video of us wodding to use in the commercial. If you can make it to increase the numbers that would be great - please wear IMCF gear if you have it. I will post this on the blog for wider dissemination.

Hoys said...

155, 155, 165, 165, 165, 170, 170

scaled metcon to 135#, 3 rounds and 4 squats.

Noah said...

115x3 and 135x4 for squat cleans.

Completed 2.7 rounds of AMRAP. had just finished third round of burpees when time expired. Back squats were 120 and shoulders were 95.

Greg said...

135, 155, 155, 165, 165, 165

Scaled METCON to 115#, 3 rounds plus squats and 5 burpees. Great to be back in the gym again, still have a lot of form issues to work on. Great WOD!

easterlr said...

Back from Colorado, where I was able to link up with an affiliate and do a WOD involving "virtual shoveling," (see here: http://www.youtube.com/watch?v=YgbtoS4-6hQ) which I'm still feeling the lower-back effects of.

Due to time constraints, I was only able to do 5 rounds of squat clean.
135, 155, 155, 155, 155

For the Again Faster WOD, I got exactly 3 rounds, scaling the shoulder-to-overheads to just 115#.

Rob said...

Squat clean 155, 185, 185, 205, 205, 215(f), 205

3rds + 9 x BS, 7 x burpees; in 1st rd I got all 5 overhead with PJ and racked the bar; in the 2nd rd I got 3 and 2 with PJ but then put the bar on the ground! I had to PC to the rack and then begin BS; I should have gone 3-1-1 and saved time/energy of a PC.

Remind your buddy to sign in when he/she comes in. We don't want to loose more hours becasue of 'lack of use' in the bubble.

izzy192 said...

This one hurt. It was 6 minutes of getting my ass kicked.

Neal said...

Squat Clean: 165, 165, 175, 175, 185(f), 185, 185, 195(f), 195. Thanks to James, Rob, and Jamie for the coaching.

3 rounds plus 6 back squats on the AMRAP.

Rich said...

I stayed at 135 for all rounds of Squat Cleans. I worked on form as best I could; thanks to Rob for the coaching.

I went with 115#s for the METCON. 3 full rounds with all 9 BSs.

Dave said...

Just did the AMRAP as Rxd. Despite a couple minor catastrophes with the weights and squat racks, managed 3 rounds plus 2 squats. (Looking back at the vid tonight, I lost around 60 seconds with those two mishaps. I think that I could have gotten a full 4th round.) The way the competition is scoring this is all rounds/reps AFTER the 3rd round is your score, so my score (for the competition) was 2.

I'm doing this one again tomorrow, mid-day.

Rob, James, and Neal...you all should have recorded your attempts on the AMRAP and submitted it.

Laura said...

55 lbs on squat cleans, guess I should had put on more weight each time (dah)!
Felt good on this one. 4 rounds 55 lbs push jerk.
Since everyone is giving shouts outs GO Elizabeth!!

Elizabeth said...

Thanks Laura! You did stella and your form looked spot on.