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 In The Daily WOD

WOD 3-19-12

Clean and Jerk   3-3-3-3

“Annie-Cindy Mashup”

  • 50-40-30-20-10 Double Unders
  • 5 Pullups, 10 Pushups, 15 Air Squats

 

You will start with 50 DU’s, then do 1 round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats), then 40 DU’s, then 1 round of Cindy,  then 30 DU’s, etc. There is a 10 minute time limit, work hard to finish or get at far through the WOD as possible.

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  • Stephanie Chambers
    Reply

    115# for the clean and jerks
    8:20 rx for the wod

    • Richard
      Reply

      I wasn’t going to do Fran. I was going to do Fran. I wasn’t going to do Fran. I was going to do Fran. I wasn’t going to do Fran, but then Brad was the only one at 8:30, so I dd Fran with him. (8:30 gets a bit kinky.)I looked at my Fran time on the PR board and knew that wasn’t neipanphg today. I got 5:35, and my PR is 4:04. Haha. Oopsie. It was great though. I love Fran. Next Fran will be under 4:00!

    • Nicole
      Reply

      Hey no worries. Needed to do Fran awayny .11:30 something i believe w/ 45# & blue band for 21-10 then green for 5-95:26 for first fran time 35# and green band.I can go heavier in the thrusters but the pullups kill me. Pull ups and double unders I will make u my bitch

    • Cardume
      Reply

      Somebody get that kid a haircut!Split Jerk 1 595-135-155-165f-165WOD- 6:39 with the ltlite tiny KB’sThis thing is no joke. I had absolutely no idea how different the stability would be with KB’s. I started with the 25# DB’s and could barely initiate a correct squat. I dropped weight until I had fairly solid ROM and technique and went for it.

  • Johanny Contreras
    Reply

    WOD . 8:35 …
    135 clean / jerks

    • Poliane
      Reply

      Here here. I have fallen off the xfit wagon hard. I keep ellting myself that I will get back at it this week. I even bought a rope as Rx to help me get through my double under deficit. But work keeps starting early or going late and life just keep getting in the way for a WOD.Anyone out there have a helpful hint on how to get back on track?

    • Lily
      Reply

      1. LL, you’re lucky I don’t make you do extra burpees for not nvhiag a deeper split on that jerk . 2. There are a good number of people who have not updated their food log. Make sure you are doing that daily please. I have also supplied everyone with a copy of my food log so they have and idea as to what my mind was thinking when I created the spreadsheet, to have an example of someone else’s eating habits, and to critic me as well. While I may be the greatest coach in the world, I too should be critiqued on regular basis so I can continue being the greatest. Have at it!

    • Marcela
      Reply

      Hey everyone,Going to use first itrthy minutes of each class to do a Hip/Knee/Ankle mobility WOD. It will be presented like the mobility hour we had in April, so bring a friend (super sized). We will be pursueing proper positioning on our pulling/jumping/landing movements. All welcome even if not doing tonight’s WOD

    • Macco
      Reply

      I think you’ve just captrued the answer perfectly

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  • Ahmad
    Reply

    I have a bunch .Muscle up20 Pullups20 rounds of cindyPushpress BodyweightClean/Jerk 245Bodyfat under 10%freestanding adsanthnd 30sec and improved adsanthnd walking (30ft?)continue to follow a clean diet and minimize cheat meals/days (tough to quantify this one, but the better i do with it the faster my performance goals will be met)Back squat 350find a girlfriend who does crossfitthe time frame for all of these is christmas

  • Regynaldo
    Reply

    Somebody get that kid a haircut!Split Jerk 1 595-135-155-165f-165WOD- 6:39 with the tillte tiny KB’sThis thing is no joke. I had absolutely no idea how different the stability would be with KB’s. I started with the 25# DB’s and could barely initiate a correct squat. I dropped weight until I had fairly solid ROM and technique and went for it.

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  • Isaias Barry
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    WOW, thanks for the free download, I are unable to wait to try some of these techniques. Happy National Scrapbook Day!

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