Sep 27, 2011

092811 WEDNESDAY

Open Gym

AMRAP in 15 minutes of:

3 inverted burpees
9 standing long jumps
6 deadlifts (225/155)

Strive to land your 9th long jump close to the same spot on each round (i.e. don't let your jumps shorten into hops as you fatigue).

See photo for inverted burpee.



The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand.

0530 Class


HANG CLEAN ( 3-3-3-3-3) SDHP ( 3-3-3-3-3)

then

4x SETS of: MAX AB MAT Sit Ups       

10 comments:

kyle hogan said...

7 rds as RX'd
Wow quite the looks this morning in the globo gym as three of us hit this one all out!!! The steel plates hitting the floor during the deadlifts gained us some extra attention. Or was it handstands in the middle if the weight room? 

Greg M said...

All,

Just want to let everyone know there will be not be an IMCF Fundamentals this Saturday 1 October. The next class will be 29 October. Sorry for any inconvenience, we just did not have enough participants.

Greg M

Alex E. said...

9 rounds at 165 for deadlift.

Good time this morning.

Greg M said...

Great WOD today for IMCF forward.

Terrain description:

Hill with step incline (30 m)/ with 1 m wall climb at the top.
50 m bear crawl to large retaining wall
At retaining wall 5 wall climbs

5 rounds of:

3 x hill climbs with wall climb
50m Bear crawl
5 x wall climbs

21:46 for me. James and Rich killed this one.

We had 11 athletes today.

Noah said...

Been off the grid for the past 9 days, made up yesterday's WOD. Made it up to 150 on the C&J (PR by a measly 5#). Tussled with handstands and muscle ups for awhile afterwards.

Ed said...

5 rounds + burpees and 1 deadlift into round 6.

I was slow on the inverted burpees and focused on consistent max effort distance on the broad jumps vs. speed, so no too unhappy with the effort this morning. Surprising how tiring those jumps are.

Lance said...

As Rx'd...7 or 8 rounds. I tend to lose the ability to count higher than 3 during an AMRAP.

On another note, did an alternate WOD on Tuesday: 2min AMREP of push-ups and sit-ups and 2 miles for time...300 with nothing more than Crossfit programming.

G. Scott said...

7 rounds plus 3 extra reverse burpees. Modified the weight down to 175 - being it is my 2d week and I am sore in every involved muscle group.

Amy said...

fI think I did 9 rounds as RX'd. However, lack of oxygen left me a little confused around round 4 or 5.

Mac said...

9 rds, as Rx'd, +1 sorry looking inverted burpee. Definitely a surprise how tiring the jump/DL combo was. Good WOD.