Jan 19, 2012

012012 FRIDAY

"Chowdah for two"

As a team, complete as many rounds as possible (AMRAP) in 20 minutes of

10 x hang power snatch (95/65)
10 x box jumps (24/20)
10 x KB swings (53/35)
10 x pullups.

While one partner works, the other runs 400m.

We will start as a large group for our first big Team WOD of the year. Brief at 0545 and start shortly after. Partner up with someone you don't know to expand the community!!



Jamie Z's 0530 Class


5 rounds for time of the standard CF warmup


15 reps of:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

16 comments:

Tiffany said...

Not sure if this is "allowed" or not, but if someone wants to partner with me I'll do the running for 20 min while you do the other part. :) I don't want to pull a muscle before the A4A competition on Sat.

scottnkelly9901 said...

IMCF Hohenfels:

Army of One...

10x PC (95lb)
10x box jump (24")
10x DB swing (55lb)
10x pull-up
400m run

4 rounds complete and opened the door to gym...
Amazing what a 30 knt winds and a rain-snow mix will do to your motivation to run outside!

Greg M said...

Team Rob and Greg:

8 rounds + 10 Snatch + 10 Box Jumps + 10 KBS + 6 PUs

Good WOD and great fun doing a large start. Thanks for the push Rob. Great having you back in IMCF!!

We did 70lbs KBS due to lack of 1.5 Poo. Rob and I both had to go from the ground then to the hang, the last couple of rounds on the snatches.

Good Week of Programming Mac, looking forward to next week.

Rich M. said...

Welcome back Rob! So nice to see you back in the mornings at the Bubble!!

Julie

Mac said...

Team Mac and Arod...7 rounds even.

Hope everyone enjoyed that one. The cold air kind of numbed you for the power snatches, right? Been a good week of light weight, metcom wods, but looking towards some more weight this next week, and maybe some skill work. Have a great weekend!

Noah said...

Team Ross and Noah...10 pullups shy of 8 complete rounds. Ross snatched 95, Noah scaled to 75.

Good WOD. Would've been a great WOD if the temp was only 15 degrees warmer.

Jess said...

IMCF Vilsek:

Fell prey to the pillow this morning and the screaming hamstrings. Will do a makeup workout tomorrow as we walk around and do some sightseeing.

Brian S said...

Good workout, John Gibson and I managed 8 rds plus 8 Hang Snatches. We were RX minus the KBS where we scaled to 35lbs because all the beasts in the gym had gobbled up the 53lb KB.

Erin Anderson said...

I just heard Harney for the pacer test on Monday. Please verify trainers!

Greg M said...

Erin, Harney is correct. More info will be on the website Sunday.

Tiffany said...

Ran back and forth to the 400 meter mark for a total of 4,100 meters (~2.5 miles) during the 20 min. WOD to avoid any injuries before the competition tomorrow! :)

Dan said...

5 rounds + 5 box jumps

Great WOD, and big props to my partner John G for hammering through this on just his 2nd day of CrossFit!

prevola - the preparation that goes into making "Viola" happen.

Mike said...

Team Mike and Cedrick can't count or were suffering oxygen deprevation. Not sure exactly how many rounds we got - but we got a great workout.

Good WOD. It was great to workout with the group.

Derek P said...

I set up a rock-wall belay certification for Monday at 1600 in Gruber Gym if anyone else is interested in getting it. Also, if anyone else likes climbing, I am game just about any day.

DP

Ed said...

Team Ad and Ed . . . 6 rounds + 6 snatches.

Enjoyed the brisk breeze this morning.

Tony said...

Working solo 4 rounds.