My Nine Rides Shotgun
CFB Crew At The Casa 5K
WOD 1/4/12
Overhead Squat 3-3-3-3-3 All sets at 75-85% of your max
Complete 1-3 tall box jumps between each set. Work up to a max Box Jump.
For Time:
500m Row
20 Burpees
20 Hang Squat Cleans (95/65)
20 Lunges (95/65)
20 Push-Ups
200m Run
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20 lunges per leg…. of course!
dude, I’m loving this strength emphasis lately.
Can’t wait. Be there in the a.m.
And Happy Birthday Dena!
Having a blonde day. Lost keys. Gave up and used extra set. Found keys…in ignition…dead battery. Struggling with 35# ohs until Kara pointed out it was 53#. Thought my time was 22 mins until Kara reminded me I was in the 3rd heat and it was actually 16 mins. Maybe Kara should spend the day with me to save me from myself.
I used 45# for the WOD and sometimes those lunges barely came back up. Purple assisted push ups.
AND AND AND I jumped onto the 24″ box!!!!!l
Who’s that devishly handsome bald man in the back?lol. Looks like a good wod and I agree with Clayton. I’m slightly sore but need to work on my squat cleans. . . I should be there with Kim at 6pm. Let’s change that 20 per leg to 20 total. Thanks.
Thanks Neal! Feeling great thanks to you and Crossfit!
53# on OHS, 12:45 with 53# HSC & lunges! I thought my time was 15:45….I was in 3rd heat so I was to subtract 6 min not 3 min. Hell yeah, I was 3 min faster than I thought! :~)
95 lb. OHS. 32″ box jump (highest I’ve ever tried before). 14:59 Main Set. Slow, I know (had to take too many breaks); but at least I RX’d it – so I’m good with that. Heavy for me – especially on those lunges. I’m extremely impressed at Jeremy’s, Mitch’s and Cody’s box jumps this morning. 48-50″ or whatever you all were jumping – that’s amazing. There’s no way I can jump that high now.
I forgot my box jump…24″. After Roman ankle incident I prefer not to go any higher! Maybe when I’m 20lbs lighter lol!
65# OHS, 30″ box jump, 14:30 65# HSC, 45# lunges
Wrote 13:13 on the board today but forgot I went in second heat so my time was 10:13
#115 OHS PR, and 31 inch box PR.
I was impressed with Cody’s barefooted workout skills. 20 lunges per leg was a lot of fun.
7:23RX
Tomorrow is a rest day.
Don’t forget it was Roman’s birthday today too. Extra burpees for him tomorrow morning.
9:42 Rx. 115-135 OHS. 44.5″ box jump. My diet has been locked in file about 2 weeks and I’m feeling GOOD. Paleo works for performance as well as weight.
11:42 RX. 93# x 3 and 83# x 2 on OHS.
11:34 RX. 115-145 OHS. 44 1/2 box jump.
12:22 Rx, 205-215 on the OHS. Those dang lunges…I tell ya what…
I’ve barely had time to work out all week. I miss it 🙁