Wednesday

WOD:

2009 Games final event

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

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7 thoughts on “Wednesday

  • 155 pound Squat clean, 15 reps
    30 Toes to bar
    30 Box jump, 24 inch box
    15 Muscle-ups (subbed)
    40 pound dumbbell Push press / push jerk, 30 reps
    30 Double-unders
    135 pound Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    300 feet Walking lunge with 45lb plate held overhead

    31:44

    I can tell how tough a WOD was by how much my body heat fogs up the windows in my car from the inside. Put it this way, it was so bad today that even though I work locally, when my windows finally un-fogged I was in Kenwood. ๐Ÿ™‚

    Slap some butter and jelly on me after this one…’cuz I’m toast.

    Good job Alicia, Paul, Kate, Matt, Monica, and Roddy…this was a tough one.

    FYI…winning 2009 CF Games times for reference:
    Men – 19:46
    Women – 18:24

  • 95 pound Squat clean, 15 reps
    30 Toes to bar
    30 Box jump, 20 inch box
    15 Muscle-ups (subbed)
    25 pound dumbbell Push press / push jerk, 30 reps
    30 Double-unders
    65 pound Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    300 feet Walking lunge with 25lb plate held overhead

    31:42

    HARD…..I think I’m gonna be feeling like i felt the first week of cross fit!!! Good job everyone!

  • 85 pound Squat clean, 15 reps
    30 KTE
    30 Box jump, 24 inch box
    10 Muscle-ups (modified)
    20 pound dumbbell Push press / push jerk, 30 reps
    90 SU
    75 pound Thruster, 15 reps
    30 Pull-ups / Red Red/Purple on last 10
    30 Burpees
    300 feet Walking lunge with 25lb plate held overhead and on head

    31:44

    So can I blame Carl for that horrible picture of me doing the KB swings?! That is downright awful. Can anyone say Botox?

  • For time:
    95 pound Squat clean, 15 reps
    30 Toes to bar
    30 Box jump, 20 inch box
    15 Bar Muscle-ups
    25 pound dumbbell Push press / push jerk, 30 reps
    30 Double-unders
    75 pound Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    300 feet Walking lunge with 25lb plate held overhead

    Not sure on my time …33 something or 34 something…That was SOOOOO hard!

  • For time:
    85 pound Squat Clean, 15 reps
    30 Toes to Bar
    30 Box Jump, 20 inch box
    15 Muscle ups – modified
    25 pound dumbbell push press / push jerk, 30 reps
    30 Double-unders – did all 30 unbroken ๐Ÿ™‚
    65 pound Thruster, 15 reps
    30 Pull-ups – took me forever but I did them all on my own
    30 Burpees
    300 feet walking lunge with 25lb plate held overhead

    Time: 35:06

    Definitely HARD! But that is what we all love about Crossfit. ๐Ÿ˜‰

  • Rx’d with real muscle up!!!

    Time 28:4?

    I agree definitely a hard one…that is true Karin that is what I love about CrossFit!

  • Loved this wod!! My whole body hurts today ๐Ÿ™‚
    15 Squat-cleans 90# for first 10 then 75# for last 5
    30 Toes to Bar…Actually got my toes up there for 5 of them, then modified
    30 Box Jumps on Tire
    15 Muscle-ups modified
    30 Push Press/Jerk 2-25# DBs for half 2-20# DBs for final 15
    120 single unders
    15 Thrusters 65#??
    30 Pull ups with red band
    30 Burpees
    300 ft walking lunge with 25# plate overhead took forever
    31:32

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