21-15-9 reps of:
Clean 135 pounds
Ring dips
Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments. Compare to 9/4/09, 10/12/09, and 2/1/11.
Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]
"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]
8 comments:
Note:
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder. The one you choose should be the one that gets the job done the fastest and most efficaciously.
Big Dawgs:
As Rx’d
Women 95#
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips
If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips
Note your scaling and add reps next time
Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips
Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.
Buttercups:
15-12-9
Dumbbell cleans
Bench Dips
Scaled WOD courtesy of BrandX
amber - i'm planning on running this on saturday....i'm thinking of scaling up? 105? what do you think?
95# cleans, 11:51. Way slow.
55 lbs, hpc, jumping bar dips, 6:16. The Cash-Out Drew had us do 150 feet instead of 50 feet. I liked tonight.
"Elizabeth" RX: 15:34
Cash out w/ 135 lbs.
Then skunk work: 4x5 Front Squats w/ 160 lbs
9:15 RX
ran this the day after it was posted in the evening as second wod for the day.
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