Ha, its been awhile since i have done Grace and it was scaled, i look forward to trying it again. Being hungover yesterday i missed them doing "half" Murph, that would have killed me after St Pattys day.
Haven't done a full Murph yet but I did do the half one a few months ago. It sucked.
20130320 -
strength:
5x5 kettle bell thrusters
max: 24kg
wod:
5 rounds for time of:
30 double unders
15 pushups
1 snatch attempt @125#
time: 11:41
strength:
5x5 kettle bell thrusters
max: 24kg
wod:
5 rounds for time of:
30 double unders
15 pushups
1 snatch attempt @125#
time: 11:41
20130325 -
strength:
every minute on the minute for 10 rounds:
deadlift, lower bar to knees, 2 count, raise to top of deadlift, lower for 4 count @205#
wod:
30 bear complexes @135# (I did 95#) for time
time: 10:52
strength:
every minute on the minute for 10 rounds:
deadlift, lower bar to knees, 2 count, raise to top of deadlift, lower for 4 count @205#
wod:
30 bear complexes @135# (I did 95#) for time
time: 10:52
20130326 -
skill1:
tabata double-unders
max: 10
skill2:
russian rope climb
wod:
Helen
3 rounds for time of:
400m run
21 kettlebell swings 24kg
12 pullups
time: 11:18
skill1:
tabata double-unders
max: 10
skill2:
russian rope climb
wod:
Helen
3 rounds for time of:
400m run
21 kettlebell swings 24kg
12 pullups
time: 11:18
20130328 -
workout 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
total: 54
workout 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
total: 54
20130401 -
strength:
1RM of the following complex:
1 snatch
1 hang snatch
1 overhead squat
1 drop snatch
max: 75#
skill:
handstand
wod:
15-12-9 rep rounds for time of:
front squat 135#
burpees
time: 6:05
strength:
1RM of the following complex:
1 snatch
1 hang snatch
1 overhead squat
1 drop snatch
max: 75#
skill:
handstand
wod:
15-12-9 rep rounds for time of:
front squat 135#
burpees
time: 6:05
20130402 -
strength:
1RM of the complex:
1 squat clean
1 front squat (pause 3 seconds at bottom)
1 push press
1 push jerk (pause 3 seconds at the bottom of the push)
max: 135#
skill:
ring pullups with false grip
wod:
for time:
1300m run
50 thrusters 45#
30 kettle bell krok rows each arm 32kg
time: 13:12
strength:
1RM of the complex:
1 squat clean
1 front squat (pause 3 seconds at bottom)
1 push press
1 push jerk (pause 3 seconds at the bottom of the push)
max: 135#
skill:
ring pullups with false grip
wod:
for time:
1300m run
50 thrusters 45#
30 kettle bell krok rows each arm 32kg
time: 13:12
20130403 -
strength:
1rm high bar back squat
max: 275#
1rm front squat
max: 225# PR
wod:
8 minute ascending ladder:
1 burpee box jump 24"
1 Russian kettlebell swing 32kg
2 burpee box jumps
2 Russian kettlebell swings
etc
total: 10 rounds
strength:
1rm high bar back squat
max: 275#
1rm front squat
max: 225# PR
wod:
8 minute ascending ladder:
1 burpee box jump 24"
1 Russian kettlebell swing 32kg
2 burpee box jumps
2 Russian kettlebell swings
etc
total: 10 rounds
20130408 -
strength:
1RM hover snatch (snatch-grip deadlift then lower bar to 1" from ground then full snatch)
max: 115#
gymnastics skills:
L-sit hold
Toes to bar with no kipping
wod:
21-15-9 rep rounds for time of:
155# deadlift
situps
pushups
time: 3:14
strength:
1RM hover snatch (snatch-grip deadlift then lower bar to 1" from ground then full snatch)
max: 115#
gymnastics skills:
L-sit hold
Toes to bar with no kipping
wod:
21-15-9 rep rounds for time of:
155# deadlift
situps
pushups
time: 3:14
20130409 -
strength:
1RM of the complex:
2 hang clean pulls
1 hang clean
2 jerks
max: 135#
skill:
muscle up negatives
wod:
"Elizabeth"
21-15-9 rep rounds for time of:
135# clean
ring dips
time: 7:45
strength:
1RM of the complex:
2 hang clean pulls
1 hang clean
2 jerks
max: 135#
skill:
muscle up negatives
wod:
"Elizabeth"
21-15-9 rep rounds for time of:
135# clean
ring dips
time: 7:45
20130410 -
strength:
20x2 back squat @60% of last week's weight (275) = 165#
skill:
50 ring pushups
wod:
3 rounds for time of:
400m run
50 russian kettlebell swings 24kg
time: 10:37
strength:
20x2 back squat @60% of last week's weight (275) = 165#
skill:
50 ring pushups
wod:
3 rounds for time of:
400m run
50 russian kettlebell swings 24kg
time: 10:37
20130411 -
strength:
1RM snatch
max: 115#
wod:
5 rounds for time of:
5 heavy power cleans (155#)
10 reverse burpees
time: 8:19
strength:
1RM snatch
max: 115#
wod:
5 rounds for time of:
5 heavy power cleans (155#)
10 reverse burpees
time: 8:19
20130412 -
max burpees in 1 minute:
max: 25
max seated box jump height:
max: 46"
tabata bottom to bottom squats:
min: 12
wod:
as many reps as possible in 5 minutes of:
1 arm kettlebell snatches 24kg
max: 60 (30 each arm)
max burpees in 1 minute:
max: 25
max seated box jump height:
max: 46"
tabata bottom to bottom squats:
min: 12
wod:
as many reps as possible in 5 minutes of:
1 arm kettlebell snatches 24kg
max: 60 (30 each arm)
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
Ugh, I hate those WODs where the minimum is the score. Total work is what counts! Coming from a guy who starts at like 22 and end at something like 10 during tabata squats 
Ugh, I hate those WODs where the minimum is the score. Total work is what counts! Coming from a guy who starts at like 22 and end at something like 10 during tabata squats
Agreed. I tried to pace myself and limited myself to 20 for the first round but these bottom to bottom ones mean you rest in the bottom position so I dropped off quickly after that. By the last round I was standing up for the first one and resting for a couple of seconds before continuing.
20130415 -
strength:
5RM hang muscle snatch
max: 95#
wod:
6 minute ascending toes to bar ladder with 1 deadlift @225# every round, ie -
1 t2b
1 deadlift
2 t2b
1 deadlift
3 t2b
1 deadlift
etc.
total: 11 + 5 t2b
strength:
5RM hang muscle snatch
max: 95#
wod:
6 minute ascending toes to bar ladder with 1 deadlift @225# every round, ie -
1 t2b
1 deadlift
2 t2b
1 deadlift
3 t2b
1 deadlift
etc.
total: 11 + 5 t2b
20130416 -
strength:
1RM of the complex:
1 squat clean
1 front squat
1 jerk
max: 155#
wod:
"Nicole"
As many reps as possible in 20 minutes of:
400m run
max reps unbroken pullups (score total pullups)
total: 90
strength:
1RM of the complex:
1 squat clean
1 front squat
1 jerk
max: 155#
wod:
"Nicole"
As many reps as possible in 20 minutes of:
400m run
max reps unbroken pullups (score total pullups)
total: 90
20130417 -
strength:
10x1 front squat @90% 1RM (200#)
wod:
as many rounds as possible in 8 minutes of:
3 overhead squat 75#
6 burpee pullups
total: 6
strength:
10x1 front squat @90% 1RM (200#)
wod:
as many rounds as possible in 8 minutes of:
3 overhead squat 75#
6 burpee pullups
total: 6
20130418 -
strength:
1RM clean and jerk
max: 165#
wod:
"Angie"
for time:
100 pullups
100 pushups
100 air squats
100 situps
time: 19:40
strength:
1RM clean and jerk
max: 165#
wod:
"Angie"
for time:
100 pullups
100 pushups
100 air squats
100 situps
time: 19:40
20130419 -
plyo:
max box jump
max: 45"
wod:
partner workout for time:
accumulate 50 parallette dips while partner holds handstand
accumulate 100 russian kettlebell swings 24kg while partner holds plank position
accumulate 150 air squats while partner holds 45# plate overhead elbows locked
accumulate 200 med ball situps 10# working at same time
time: 11:27 (I did all 50 dips, 50 kbs, 75 squats, 90 situps)
plyo:
max box jump
max: 45"
wod:
partner workout for time:
accumulate 50 parallette dips while partner holds handstand
accumulate 100 russian kettlebell swings 24kg while partner holds plank position
accumulate 150 air squats while partner holds 45# plate overhead elbows locked
accumulate 200 med ball situps 10# working at same time
time: 11:27 (I did all 50 dips, 50 kbs, 75 squats, 90 situps)
20130422 -
strength:
1RM of the following complex:
3 snatch-grip push press behind neck
3 overhead squat
max: 95#
wod:
for time:
50 pushups
100 situps
50 burpees
time: 6:52
strength:
1RM of the following complex:
3 snatch-grip push press behind neck
3 overhead squat
max: 95#
wod:
for time:
50 pushups
100 situps
50 burpees
time: 6:52
20130424 -
Hero Wod:
"Michael"
3 rounds for time of:
800m run
50 back extensions
50 situps
time: 21:32
from our gym's website:
This CrossFit Hero WOD honors Navy Lt Michael McGreevy, who was killed in Operation Red Wings in June 2005. We are privileged to have his former wife, Laura, as one of our members, and she has asked if we could fit the WOD into our schedule on his birthday, in his memory. All of our Wednesday classes will be doing the WOD, but Laura will be at the 9:30am class, and I am hoping many of our members, friends, coaches, and the local community can join us. We will need to substitute the Back Extension movement for “Good Mornings” as we only have two GHD. Our regular class will start, as usual, at 9:30am, and all visitors can join our members going through a warm up and some skill work. The WOD will start at 10am, and should take 20-25 minutes.
http://www.crossfit.com/mt-archive2/000847.html
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free (July 2005)
Hero Wod:
"Michael"
3 rounds for time of:
800m run
50 back extensions
50 situps
time: 21:32
from our gym's website:
This CrossFit Hero WOD honors Navy Lt Michael McGreevy, who was killed in Operation Red Wings in June 2005. We are privileged to have his former wife, Laura, as one of our members, and she has asked if we could fit the WOD into our schedule on his birthday, in his memory. All of our Wednesday classes will be doing the WOD, but Laura will be at the 9:30am class, and I am hoping many of our members, friends, coaches, and the local community can join us. We will need to substitute the Back Extension movement for “Good Mornings” as we only have two GHD. Our regular class will start, as usual, at 9:30am, and all visitors can join our members going through a warm up and some skill work. The WOD will start at 10am, and should take 20-25 minutes.
http://www.crossfit.com/mt-archive2/000847.html
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free (July 2005)
20130425 -
strength:
1RM hang snatch from mid-thigh
max: 95#
wod:
21-15-9 rep rounds for time of:
135# back squat
30" box jumps
time: 6:34
strength:
1RM hang snatch from mid-thigh
max: 95#
wod:
21-15-9 rep rounds for time of:
135# back squat
30" box jumps
time: 6:34
TRENDING THREADS
-
Discussion Zen 5 Speculation (EPYC Turin and Strix Point/Granite Ridge - Ryzen 9000)- Started by DisEnchantment
- Replies: 25K
-
Discussion Intel Meteor, Arrow, Lunar & Panther Lakes + WCL Discussion Threads
- Started by Tigerick
- Replies: 23K
-
Discussion Intel current and future Lakes & Rapids thread- Started by TheF34RChannel
- Replies: 23K
-
-
Facebook
Twitter