Sep 24, 2015

Friday 15.09.25

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work:  Let’s give it a rest, you’ll thank us later.

WOD:  “Melon Farmer” (This is a reference to the creative TV dubbing of Samuel L. Jackson’s lines.  This WOD is a real melon farmer).

With one loaded bar (115/85) Three partners perform:
100 dead lifts
80 Hang power cleans
60 front squats
40 push press
20 thrusters

 Have fun, melon farmers!

Mobility WOD
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Only one works at a time, each partner must complete at least 20% of the reps for each exercise (that’s 20, 16, 12, 8, 4, you’re welcome). 

Mobility WOD
- Spend 10 min on the rollee

5 comments:

Sapper408 said...

14.53 Koyer, Pitkin, Murray

Kevin McDonald said...

17:33. Split it in half with my imaginary partner (IP). I did my half of each movement and rested as he matched my time.

DL: sets of 25; HPC, FS, PP: sets of 10; Thrusters 6, 4.

Russ Ames said...


Greetings Mark, Jacob, Carlos, and other legacy IMCF -- Russ Ames checking in from new billet at Kirtland AFB, NM. I'm a big fan of IMCF programming, and working my way back to form after the endemic post-Afghanistan deployment slack-off.

Finally got my garage gym up, but no partners for this one.

15:30ish solo @ 95#

30 dead lifts
20 Hang power cleans
20 front squats
15 push press
10 thrusters

monroe said...

Hey Russ, good to hear from you. You can jump in anywhere with the program, this is standard GPP. Looking forward to hearing about your progress!

Ecko Logrono said...

16:10 Aileen (85lbs) and I (45lbs)