Sep 11, 2012

091212 - Wednesday

Don't forget our upcoming events! (see Saturday's post below for more information)

15 September: Olympic Lifting Seminar

22 September: Fight Gone Bad 7

17-18 November: Level 1 Certification Course



For time:

50 Double unders (substitute is 150 single-unders)
40 Chest to Bar Pullups
30 SDHP (95/65)
20 Ring Dips
10 Front Squats (95/65)



7 comments:

Kyle Kelly said...

Hey I just wanted to say thanks for the WOD's... I am a newer contractor on post (3 Months) and I am somewhat new to crossfit. Does anyone workout during lunch time around 1100ish? I have been doing the crossfit.com WOD's mixed with the IMCF WOD's as well. Just looking for someone to help push me and give me some tips on form on some workouts.

scottnkelly9901 said...

IMCF Hohenfels:

"Skill"
Bench Press
10x10 @ 115

Then:
11:46 scaled bar dips ILO ring dips

Jake78 said...

11:40 on the WOD

The posted weights at the bubble were 75 for the SDHP, and 135 for the front squat.

I rolled with that.

Sincerely,
Jake

rob said...

9:52 on a modified WOD

50 x jump tucks
40 x 1-arm jumping pull ups (I'm looking for a better exercise for pull ups when only one arm can be used; I'll take any suggestions)
30 x SDHP 65lbs (I could do this with one arm)
20 x GHD sit ups
10 x FS with 53lb KB

It was quite a few modifications, but I'd rather do a WOD with a group than do it alone. Me, Caesar, and Gwen jumped in with Jake's crew this morning.

Noah said...

11:00ish. Watch malfunction during the pullups. Kept 95# on the bar for both SDHP and FS. 75 and 135 is a better idea. Also scaled the last 10 ring dips with a band.

Noah said...

Kyle, welcome to the blog and the local area. At the moment I don't know of any IMCFers who are routine 1100 WODers. Groups are usually in there at 0545 and 0730 and 1600ish. Between those times there are plenty of people that use the Bubble but not sure who of them does IMCF WODs and/or reads this blog.

Doug said...

Went 75 and 135. Also went strict PU, since kipping hurts my shoulder. 11:01.

Did the jerk WOD from earlier this week as well, and worked snatch form.