Thursday, October 14, 2010

Dave, Drew, and Amber running the Race for the Cure

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

"Rope-Climbing Techniques: The Spanish Wrap" by Adrian Bozman with Carl Paoli and Kim Bozman, CrossFit Journal preview video [wmv] [mov]


"Chasing the Title" with Jason Khalipa, Joey Warren and Gabe Subry, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


Jack Cotter 30 Muscle-ups in 2:27 - video [wmv] [mov]

11 comments:

Carport Crossfit said...

Big Dawgs
as rx’d

Women - 65-80-95-110-135

Pack:
95 pound Back squat, 25 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 20 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 15 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 5 reps
15 ft Rope Climb, 1 ascent

Women - 65-80-95-110-135

Sub 2/1 beginners rope climbs if unable to climb a rope

Puppies:
3-5 rounds
10 Back squats, 25-65#
3 Beginner rope climbs

Scaled WOD courtesy of BrandX

Carport Crossfit said...

Okay, first off, this is a frickin’ crippler. It just is. Be wise with the weights. By the time you can get to the end, you will not have your “best squat” in you. Your butt is going to hurt, your going to have the Bambi legs...just be glad you don’t have to do any running...

BrandX

Carport Crossfit said...

Amber 22:43 RX

I am so glad Andrew was there this morning! Whew! I thought I might be running solo. It was nice having a buddy for this one :)

Andrew said...

95lb.x 25, 2 rope climbs & 6 beg.
115lb.x 20, 8 beg. rope climbs
135lb. x 15, 6 beg.
155lb. x 10, 4 beg.
175lb. x 5, 1 rope climb.
21:?? secs.
Amber was awesome, Cori thanks for having everything set up for us before each round.

Cori said...

good job to amber and andrew! this one looked brutal! it helps to have an "assistant" adding the weights to your bar as you go. i'll try to get to the 5:30 class to help out.

Cori said...

i love that photo, btw! i didn't realize dave was a little in front of you guys! i love the 3 little carport shirts, all in a row! :)

DREW said...

After this WOD FOOTBALL Friday will be a releaf.

Andrew is all about fittness.

Amber is beast

Cori said...

john just messaged me. he caught cooties while he was in florida. apparently he didn't get his cooties shot. he'll be back on monday he hopes...

Amber said...

oh, we really should have stretched a little more this morning... youch!

Watson said...

75/90/105/120/135 I think that is right. Drew correct me. 9 full rope climbs, others kitty cat. 31 min I think

alex said...

23:21

65# x 50, 5 rope climbs
75# x 40, 4 rope climbs
85# x 30, 3 rope climbs
95# x 20, 2 rope climbs
105# x 10, 1 rope climb