Friday, February 18, 2011

WOD - 20110219-20



Mystery Weekend

Starting tomorrow at 1000 followed by Sunday session at 1500 we will have a weekend of workouts...games style!

You will be given the workouts one at a time, keeping score along the way.  From 10-12 Saturday and 15-17 on Sunday you will live the life a CrossFit games athlete.  Question is, are you ready??

Meet at CFMHQ to find out.

3-2-1-GO!!

22 comments:

  1. Chief, I know you're busy but can you try and post these as soon as you can once you're done? I'll do my best to keep up :) Hope everyone is doing well!!!

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  2. You have followers in Crete! We ask that you post the WOD's too asap :)

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  3. what happened to the Elements Class??

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  4. Last Saturday was so much fun...gonna miss you this week, Kim and Heather!

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  5. WOD #1

    You have five minutes to complete as many doubleunders as possible followed immediately by five minutes to perform the best 1RM dead lift possible. Your score will be calculated as follows -

    DU - 300 + DL = X

    DU = doubleunders or 12" lateral box jumps
    DL = 1RM dead lift in pounds

    Rest 20 mins

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  6. WOD #2

    "Nicole"

    Complete as many rounds in 20 minutes as you can of:
    Run 400 meters
    Max rep Pull-ups


    Score is total number of pull ups

    Rest 20 mins

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  7. WOD #3

    21-15-9-6-3

    Cleans
    Shoulder rack to overhead (press, push press, jerk)
    Overhead squats

    Men use 95
    Women use 65

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  8. WOD #1 = -35
    WOD #2 = 14
    WOD #3 = 29:24 (dropped to 45 lbs) <-- Eff that WOD

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  9. WOD#1: 250 DU, 173lbs DL = 123 points
    WOD#2: 30 pullups
    WOD#3: 27:06 (dropped to 45 lbs after completing first two events of first rnd at 65 lbs)
    Thanks, Toby for the great workouts!!

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  10. WOD #1: 200 DU, 405 DL = 305
    WOD #2: 92 Pull ups
    WOD #3: 19:38

    Today was an ass kicker! Great job all it was a miserably good time!

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  11. Wod #1: 165DU, 362DL = 227; DL PR
    Wod #2: 72 PU
    Wod #3: 20 min (i think)

    Enjoyed the work today.

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  12. We only were able to do WOD #1. Dead-lift 190lbs (PR by 15lbs). And Only 78 Doubleunders, but better than I thought! The 3 of us are hoping to do all 3 WOD's tomorrow!

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  13. WOD#1: 118 DU's, 365lbs = 193 Points
    WOD#2: 51 Pull Ups
    WOD#3: 25:53 RX'd

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  14. WOD #5

    21-15-9
    Ring Dips
    GHD Situps

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  15. WOD #6

    Run 800m
    10 rounds of Cindy
    Run 800m

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  16. WOD #1: 143lbs.
    WOD #2: 4:27 (band-assist ring dips)
    WOD #3: 27:45 (jumping pullups on 12 in. box)

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  17. Couldn't make it at 1500 so resorted to Northside gym

    wod1: 225
    wod2: 3:50; dip station
    wod3: 18:42; ran on treadmill

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  18. WOD#4 : 255lbs
    WOD#5 : 5:23 (box assisted for 15, 9)
    WOD#6 : 24:27 RX'd

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  19. WOD #1 = 345
    WOD #2 = 3:11
    WOD #3 = 14:16

    Great weekend, thanks chief!

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  20. Sat:
    WOD 1 - 183
    WOD 2 - 51 (20lb wall ball)
    WOD 3 - 16:40 (as rx'd)

    Sun:
    WOD 4 - 315lbs
    WOD 5 - 4:?? (bands on rings)
    WOD 6 - 25:??

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  21. I just got to cherry-pick some of these (depending on available equipment):

    WOD #1: Modified DU/DL WOD
    5 min AMRAP DU's: 336 reps
    5 min max rep DL @ 50lb DB's: 125 reps

    WOD #2 "Nicole" as rx'd
    106 PullUps

    WOD #4 3RM "Box Squats" - 315 lbs

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