Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.
Compare to 9/11/10, 120502.
"The Chief", CrossFit San Diego - video [wmv] [mov]
WHOLE LIFE CHALLENGE
Make daily choices that support your long-term health, life and vitality
An 8-week, no holds barred, personal game/challenge to see what sort of impact you can have on your health, fitness, and daily lifestyle habits.
Scaled WOD courtesy of BrandX.
ReplyDeleteAt Brand X we would tell our people that if they can clean the Big Dawg weight with correct technique, don’t scale down on this one.
Big Dawgs
as Rx’d
Women 95#
The Porch:
Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 75#
Pack:
Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 65#
Puppies:
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 15-25
Buttercups:
Max rounds in 3 minutes of:
PVC-15# Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles.
Pack - 95lbs 4+16/4/4/3+11/4 That was kind of a gut buster
ReplyDeleteRan with the Pack this morning-65#
ReplyDelete4+6/5/5+6/4+6/4+16
Fun fun fun!
#75
ReplyDelete3+3
3+1
3+2
3
3+1
I really liked this one!
Great job Kista! It was fun! I imagined the push ups/squats as segmented burpees....yay..
ReplyDeletePack 65# for me!
ReplyDelete3+7/3+4/3+3/3/3+1
I agree it was fun. I made a substantial puddle on the floor so that means I was working. Glasses didn't come off though.
good workout! RX weight for me-Came out the box hard and declined as hard too
ReplyDelete6+10
6+1
5
4+9
4+9
Felt good about my power cleans so gald those were the 1st part
BTW who is that in today's wod picture...I'm sure I should know that face but I can't quite figure it out-at any rate he is happy CJ!
ReplyDeleteSchamu?
ReplyDeleteYes, that is shamwow...i mean schamu. :)
ReplyDeleteGreat article on recovery:
http://crossfitnorthvancouver.com/2010/07/9-recovery-tips/
Excellent article. Very interesting about ibuprofen.
ReplyDeleteThe guy on the demo wod video says (as he is trying to catch his breath)- "That ain't no joke, I don't know WHOSE idea that was"! ha ha! :)
ReplyDeletei watched the video too, and that cracked me up! :)
ReplyDeleterx 6+15/6+15/6+1/6/6
the chief aint no joke!
Thanks Stacey!
ReplyDeletePorch weight on the board was 80lbs, so that's what I did.
ReplyDelete3/3/3/3/3
Ran Pack. 65#. It was heavy!!!
ReplyDeletecongrats to josh....our newest member of the muscle up club! :) awesome job josh!!!
ReplyDeletetomorrow's wod
17min to establish max jerk
Then
hang power clean & jerk ladder! :)
With 75%max jerk, perform
2 hang clean & jerks on 1st min
4 hang clean & jerks on 2nd min
6 hang clean & jerks on 3rd min
8 hang clean & jerks on 4th min
continue until you are no longer able to complete the reps in that minute.
Congratulations Josh!!!!!!
ReplyDeleteWasn't going for a PR today, just SO glad to do a WOD. I'm trying to figure out my foot care plan - just how much can I do without over doing it?
ReplyDelete4+6, 4+7, 4+10, 4+4, 4+5
Afterwards I did a little MU practice.
Yay, Josh!! Congratulations!!!
ReplyDelete