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Monday, January 7, 2013

WOD 1:
Every Other Minute on the Minute for 10 min (heaviest possible)
0:00, 2:00, 4:00, 6:00, 8:00
1 Squat Clean
2 Front Squats
3 Push Jerks
WOD 2:
5 minute AMRAP of Squat Clean and Jerks with 70-75% of heaviest load from WOD 1.
Score is heaviest load from WOD1 x total reps from WOD2. Post scores to comments.
 
"Coaching the Front Squat" with Katie Hogan - video [wmv] [mov] [HD mov]


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14 comments:

  1. billJanuary 7, 2013 at 6:23 AM

    115lbs max wt on WOD 1
    75lbs x 30 reps WOD 2 = 3450 total

    ReplyDelete
  2. KistaJanuary 7, 2013 at 8:47 AM

    85 max WOD 1
    65 WOD 2 22 reps

    Thanks for the awesome chalkboards, Bill! Those are super handy!

    ReplyDelete
  3. sheenaJanuary 7, 2013 at 9:18 AM

    the chalkboards are awesome! thanks, bill!!

    WOD 1: 73# max
    WOD 2: 63# x 16
    SCORE: 1168

    i can't bring myself to round up to 75# and 65#. the bar weighs what the bar weighs...

    ReplyDelete
  4. UnknownJanuary 7, 2013 at 9:22 AM

    ok this was a good work out, hard transition for me on the heavier weight to press from front squat..

    Maxed 175# WOD 1 and did 130 X 18 on WOD 2 and beat by the beast Bill and Drew, who I still think were counting by 2s... :)

    Bill awesome boards, thanks...

    ReplyDelete
  5. staceyJanuary 7, 2013 at 9:37 AM

    Bill-the new Chairman of the "Boards" at CCF...

    I liked this WOD!
    60lbs max on WOD 1 (btw that's a push press PR for Stacey)
    45# on WOD2-28 reps..

    ReplyDelete
  6. staceyJanuary 7, 2013 at 9:37 AM

    "push jerk" PR, scuse me.

    ReplyDelete
  7. JenniferJanuary 7, 2013 at 10:51 AM

    Way to go Stacey on a new PR!

    I worked on push presses and push jerks in open gym on Satuday so we will see how today goes.

    ReplyDelete
  8. BrookeJanuary 7, 2013 at 11:15 AM

    From Crossfit Lisbeth today- Love it!!

    "When I don’t think I can keep going, somehow I do. My head and my heart don’t know how to quit. My pedal is not just to the metal but I’m redlining the **** out of this puppy, even if I’m at the back of the pack. If the wheels don’t come off and I don’t crash, it’s going to be a hell of a day".

    ReplyDelete
  9. billJanuary 7, 2013 at 12:01 PM

    Shane- 2s are much easier to count.
    You had a great WOD this morning! You have to keep it in perspective - you were lifting 15 lbs more on WOD 2 than my heaviest weight on WOD 1. Plus the bantam weight I was throwing on #2 was only 75 compared to your 130. Then there is Drew....well, you can't compare anything to him since he's a crossfit machine plus he's uncatchable. I remember him telling me once he is fueled by Oreos.

    ReplyDelete
  10. SandyJanuary 7, 2013 at 12:39 PM

    Max wt. on WOD 1 was 75 #
    WOD 2 - 55# for 22 reps

    ReplyDelete
  11. UnknownJanuary 7, 2013 at 1:46 PM

    Funny Mr. Bill!!! He is a machine, but you are no lightweight sir....

    ReplyDelete
  12. CoriJanuary 7, 2013 at 7:45 PM

    125 max. Missed 135.
    31 reps at 95. Score 3875.

    ReplyDelete
  13. AmberJanuary 7, 2013 at 9:07 PM

    105-115-115-115-115
    35 reps @ 80#
    Score = 4025

    Roll Tide!!

    ReplyDelete
  14. AmberJanuary 7, 2013 at 9:57 PM

    Little funny video from Alabama Tom ;)

    http://www.youtube.com/watch?v=qfRjHWNQBu4&sns=em

    ReplyDelete