Wednesday, September 28, 2011

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).
Post time to comments.

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment - video [wmv] [mov]

15 comments:

Carport Crossfit said...

Big Dawgs
as Rx’d

Women - 65#

Pack
Four rounds for time of:
Run 400 meters
65 pound Thruster, 15 reps
15 Pull-ups

Women - 45#

-or-

Four rounds for time of:
Run 400 meters
95 pound Thruster, 10 reps
15 Pull-ups

Women - 65#

Puppies
Four rounds for time of:
Run 200 meters
25-45 pound Thruster, 15 reps
15 Pull-ups (Beginner or assisted okay)

Buttercups
Four rounds for time of:
Run 200 meters
5-15 pound Thruster, 10-15 reps
10-15 Pull-ups (Beginner or assisted okay)

Scaled WOD courtesy of BrandX

Cori said...

whew! i'm still trying to recover from that one!

23:07
subbed 95# front squats b/c of shoulder

fs broken into 10-5 each round
pullups rd 1: 10/15
rd 2 and 4: 15
rd 3: 12/3 (hands slipped...was trying for all 15)

rd 1 split: 4:32
rd 2 split: 9:30'ish
then downhill from there
was trying for sub 20 but i just couldn't hold on in rd 3 and 4.

i made a new cd! it's in the cd player. hope ya'll enjoy the change...and judy - no kanye west on this one! ;)

Ed said...

Super Fran
27:05 - 75#

Judy Ranelli said...

Still out with knee. ;-( Looking forward to hearing the new tunes Cori!

Cori said...

judy - you could come in and do pullups and situps and shoulder presses? we could come up with something for you if you'd like. if not, rest is good too. :)

don't forget cf games on espn2 tonight! woot!

Judy Ranelli said...

Well, I have Canoe Club Board Meeting tonight at 7, so I figure, just come by tomorrow.
I thought about doing rowing but that involves the knee too. Then I thought about getting a wheelchair for the carport. Imagine scooting around the block in it! But crashing it would be painful!

alex said...

a new cd! now i'm really bummed I can't make it tonight.

Puma said...

Alex is right! After all, we all joined Carport for the music.

Ed said...

The new CD is good!

Cori said...

no appreciation!

Cori said...

(except from ed and judy)

Puma said...

25:35 Modified to accomodate elbow. Racked weight for thrusters and did supine ring rows instead of pullups. Did 8 consecutive double unders - FIRST EVER CONSECUTIVE. Thanks for the coaching Kelly Watson.

Kanye West said...

Now I ain't sayin' Judy's a gold digger
But she ain't messin' wit no broke niggaz

Judy Ranelli said...

word

Puma said...

Kanye joining the Carport too now that we got new tunes.