Thursday, November 4, 2010

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).
Post rounds completed to comments.


Enlarge image

Team Again Faster's Michelle Kinney Vs Team Rogue's Christy Phillips, Lake Tahoe.

Austin Malleolo on today's WOD - video [wmv] [mov]

CF101-Day 3
Three Rounds for Time
Row 200M
10 Dumbbell Thrusters

Time each interval (one person
rests while partner goes)

"An optimist sees an opportunity in every calamity; a pessimist sees a calamity in every opportunity."
- Winston Churchill


Carport Crossfit said...

Big Dawgs
as Rx’d

Women - 65#

Complete as many rounds as possible 20 minutes of:
65 pound Squat snatch, 10 reps
10 Ring dips (15 Dips sub if unable to do ring dips)
10 Knees to elbows

Women - 35-45

Complete as many rounds as possible 12 minutes of:
pvc-15 pound Squat snatch, 10 reps
10 Dips (assisted okay)
10 Knees raises

If your overhead squat is atrocious, you should probably do power snatches and dedicate yourself to fixing the OHS before performing squat snatches.

Scaled WOD courtesy of BrandX

Amber said...

6rds + 7 ring dips, 65lbs


7MU attempts - no MU, then 7 jumping MU. I passed down through the transition as slowly as I could.

My MU goal is to be able to do "Nasty Girls" Rx, the first CF workout I ever saw, by my birthday 2/9/11.

Ed said...

1 Burpee

4 Rounds:
10 - 45# Squat snatch (broken up)
10 dips/assisted
10 Knees to elbows

Cori said...

the morning crew did looks like a tough one, but not as bad as the amrap on tuesday. i think the recovery between exercises to prevent muscle failure keeps this from being an all-out gasser. it is a muscle-fatigue issue versus an "out of air" issue.

Andrew said...

Didn't do the work out but came by the gym to talk and do 1 burpee

Carport Crossfit said...

Drew 7 rounds Rx