Tuesday, July 28, 2009
Road Kill
Workout of the Day
With a continuously running clock do one 135 pound Clean and Jerk
the first minute, two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute… continuing as long
as you are able.
Use as many sets each minute as needed.
Scale load as needed.
Post number of minutes completed to comments.
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We are instituting new policies for first time visits and for new members. Free 1st visits are now restricted to Saturdays at the 9 & 10 AM sessions. New members must attend a two week introductory course before going into group workouts. The introductory course will be suitable and informative for everyone, including experienced CrossFitters, so all members are welcome to attend. For more information, see the "Getting Started" page.
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Peter ran so fast, his feet are charred.
Today’s WOD as RX’d: 10 rounds + 6
Squat or power cleans? Impressive either way, just curious.
Power cleans…Squat cleans are just missed power cleans anyway.
🙂
Ha!
So, Facebook says that Mikko Salo got 14 Rounds, I on the other hand got 6 🙂
WOD #1: Annie as Rx’d – 6:10; only missed one double under. Sit-ups, on the other hand, were a bit slow.
WOD #2: 3 rounds for time –
12 OHS @ 95#
9 Sumo Deadlift High Pull @ 95#
6 Power Snatch @ 95#
– 6:10.
Not sure how I managed to clock the same time on two distinct workouts today.
Is that second WOD one you made up?
Nice job!
Yep. It could be done much faster by someone who’s better at OHS, especially if you’re able to transition seamlessly from the snatch to the OHS. It takes me about 10 secs or so to get the bar locked out and stable overhead.
Also, I believe 5 rounds, instead of 3, would be more appropriate. Andy clocked in at 5:3?, I think.
I made up Cindy today. 15 rounds + 5 pushups. Air squats continue to be a critical limiting factor for me. Tomorrow’s main site WOD is a 10k…screw that. I’ll be making up today’s WOD instead.
today’s WOD with 40kg
5 rounds + 0 or 1
I might have gotten one complete movement that 6th round. I kept failing the split/push jerks on the last round due to not getting into a low stance/squat and fatigue.
Today’s WOD scaled to 95# — 6 rounds + 5
Tomorrow’s main site WOD is a 10k… woo hoo!
Exactly what I got, Steve! But unlike you, I am NOT happy about tomorrow’s WOD…
Scaled 10 85# – 6 rounds + 6
Tomorrow will be the second 10k in less than two months. Weird.
I’m a little confused. How does the 10k run fit in with the Crossfit philosophy of short intense workouts?
Peter, it’s part of the variety of CrossFit. Yes, most workouts are short and intense. Every now and then, you get a long one. Variety and endurance are part of fitness as well. It’s the big picture, man.
WOD 6+6 as Rx
3 Rounds
200m row
10 pull ups
10 65# sandbag c&j
8:01
That is a lot of rounds
Annie:
8:15
…made the board, yay!