ABC Wod
January 23, 2012
Skill of the Week – Ring Dips
Lots of new folks at the gym may not know yet…Don’t drop the 10# plates (VIDEO)
AMRAP in 10 min
20 Doubles
2 Thrusters (95/65#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Etc.
Continue for a total of 10 min
Score is total reps of thrusters.
Great extension on the split snatch
Thought I’d share this with you guys… PLEASE… Keep little Kendric in your prayers in this difficult time… Sweet little angel…
http://www.facebook.com/pages/Kendric-Campbell/208745452528426
WUx2
Strenght-Push Jerk x3
50-55-60-65-70
AMRAP in 10 min
20 Doubles
2 Thrusters (45#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Score is total reps of thrusters:42
Oups did 60 Singles
WUx2
Strenght
Push Jerk 5′s
60-65-70-75-80
AMRAP in 10 min
Scaled
60 singles
2 Thrusters (65lbs.)
60 singles
4 Thrusters
60 singles
6 Thrusters
Score is total reps of thrusters:46
Good one!!
WUx2
Strength- Shoulder Press x 3
45-55-65-70-70
AMRAP in 10 min Scaled
60 Singles
2 Thrusters (55#)
60 Doubles
4 Thrusters
60 Doubles
6 Thrusters
Score is total reps of thrusters: 53
I love thruster month!
I did not do 60 doubles, in my dreams! All singles.
WU x2
Clean & Jerk x3
80 95 100 105 110
3 Rounds
1 Muscle-up
2 Front Squat #110
3 HSPU
4 Cleans #110
4:29
Did today’s WOD on Saturday with Kevin. Rx – 72 Reps
Daily squat – 280 (feeling easier)
3 Rounds
1 Muscle-up
2 Front Squat 185#
3 HSPU
4 Cleans 185#
3:51
Did today’s WOD on Saturday with Jo. Rx – 79 Reps
Strength: Clean & jerks
1x 60-80-95-105-2×120(PR) – PR on the 120# clean; failed the jerk…my nerves got to me.
WOD @ 55#: 56 thrusters
wow that was a fun one!
Sorry, I dropped my bar a couple times this morning with the 10# plates on it..
haha… nice video…
WUx2
Push Press x 5
45-55-65-75-80
WOD
AMRAP in 10 min Scaled
60 Singles
2 Thrusters (60#)
60 Singles
4 Thrusters
60 Singles
6 Thrusters…
Total Thrusters: 56
Heavy thrusters.
WU x 2
Front Squat x 5
145 – 155 – 165 – 175 – 185 – 195 x 3
AMRAP in 10 mins (Scaled)
60 Singles
2 Thrusters (95#)
60 Singles
4 Thrusters
etc…
Total Thrusters – 53
Enjoyed this WOD…..
Anyone that says they liked or enjoyed this workout is a dirty liar!
LOL!! I did!! But I’m pretty sure that means my thrusters weren’t heavy enough!!
Elba said it was a “Good one!!” does that mean my marriage based on lies?…LOL
Oh geez.. Haha . Your making me nervious and my Wod is 3 hrs away. Can’t wait to ‘enjoy’ it
would have to agree Kevin
WU X 2
Strength X 1
Deadlift
70-85-100-115-125
WOD
Singles
Thrusters 40 lb.
Total Thrusters 25
WUx2
Strenght OHS 5′s
55 60 65 75 85
AMRAP in 10 min
Scaled
20 singles
2 Thrusters (85lbs.)
20 singles
4 Thrusters
20 singles
6 Thrusters
…
Score is total reps of thrusters:30
I think 85# was still too much weight for this WOD, I should have went down to 80 or 75 to get more out of the workout, but hey I was still spent at the end. The skipping rope wasnt coropperating with me today, haha. Waste a good 1-2 mins trying to find another one long enough.
Next time I would like to try and double my score by having the right weight and a speed rope.
Skill of the week Ring Dips. The CrossFit Gods must have been shinning on me, as I want to attempt a Muscle Up by the end of the week and Ring Dips fall nicely in that catagory.
WU X 2
Strength Push Jerk
5 at 65, 85, 95, 105, 125 (pr)
WOD
60 singles
Thrusters at 85 lbs, 2,4,6,8,10,12
total 43
yes i am one of these sick people that liked this WOD as well. It really tests your stamina first thing in the morning. Could have used 75 lbs (60% of max) but i am happy i added the extra 10 lbs.
I still need to find my groove to pick up the speed of skipping as that is holding me back on the WOD’s.
it all takes time i guess, darn type A personalities.
20min til the end of my shift. about 1 hrs til crossfit time.. more or less 1h30 til WOD time…. and the tention builds…. lol
Hello fellow Crossfit Addicts
Found this blog post on Crossfit Lisbeth. Can anyone else relate?
http://crossfitlisbeth.com/2011/11/08/high-2/
OMG YES!!!
Nice article! Thanks for sharring!!
Great article. Thanks for posting it Lora!
“……..you’ll feel that pit in your stomach and you’ll be scared and you’ll think, “Holy crap, why do I do this? It’s going to hurt.” ”
This is exactly how I felt before starting this morning’s WOD!
WUx2
Strength: Dead Lift x 3
175-185-195-205-215
AMRAP in 10 min
20 Doubles
2 Thrusters (75#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
…
Switched to 60 singles after the “8 Thrusters” set. Tied my DU PR of “four” though.
Total Thrusters: 40
Glad to be back!
WU x 2
Strength Single Rep Max
Push Jerk
65-75-85-95-100
Wod:
AMRAP in 10 min
20 Doubles
2 Thrusters (55#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Score: 24
Not my morning some kind of block my, 1st round 2nd thruster difficulty to clean it
couldn’t shake it…definite block this am, almost had a good cry when I laid on the floor after this one. Any counsellors in the house ;O
Counselor in training, but always a friend ready and willing to listen if you ever need it
Some days are tougher than others for whatever reason… You stuck to it when you felt like giving in – that takes courage, discipline and lots of heart!! You rock Cheyenne and don’t you ever forget it 
Tomorrow will be a better day Cheyenne! I saw you on St. George Blvd this morning and I said to myself; I miss seeing Cheyenne at the gym!
you rock Cheyenne… LOVE having you around in the morning with your humour and smiles
Back Squat x 5 (Deload) 40-50-60-65-70
WOD @ 55# – 48 Thrusters
WU X2
Strength: Deadlifts
95×10 – 135×3 – 145×3 – 155×3 – 165×3 – 175×3
WOD: “Modified” (as usual)
~ 5 DU’s + 45 Singles
~ Squat Cleans @ 55# (2-4-6-8-10)
TOTAL: 30 Squat Cleans
Good in you Tracy!! I know how frustrating it can be to have to modify your workouts… You impress me every day, because you always work hard no matter what comes your way
WUx2
Strength
Clean′s. I was struggling with the co-ordination of the squat clean so I dropped the weight and did a bunch of singles in an attempt to improve the technique. I know what I need to fix, just can’t seem to make my body do it. My brain only seems to want to do power cleans.
135×3
155-x3
175-x3
195X1
185×1
185×1
185×1
AMRAP in 10 min
Scaled DU’s
60 singles
2 Thrusters (95lbs.)
60 singles
4 Thrusters
60 singles
6 Thrusters
Score is total reps of thrusters – 31
That was some monster weight Sheldon, way to Rx!
Sorry for stealing your rope too, but it turned out that it was broken anyway as it was not doing DUs right…
Wux2
Strength- dead lifts x5
135-155-175-185-195
Wod@75
Score – 61
Sorry Corinna if I was in your way tonight !
CFWU x 2
Strength – Push Jerk x 3
105-115-125-140-135
WOD with 95#
Total of 66 Thrusters
Nice work man!!! Just killing it!!!
Nice job Jamie!
WU
WOD: Rx @ 65 lbs
Total Thrusters:78
Tough one for sure. Good WOD!
You were not in my way at all tonight Jason.
Nice work 5:15 p.m. crew!
Wow!! Great job!
Obviously not with that score . Great job!!
Superb job Corinna!
Way to kick some butt on this one Corinna!!!
I think in order to slow her down we should institute a full contact rule, but like hockey no head shots!! Lol.. Only kiddin, nice work Corinna, still waiting on my DU lessons!!!
DU lessons on me next time I see you!
Man Corinna – you musta been flying!
is this possible?!! sure you counted right?!!!
MOB
WU x 2
Strength- OHS x5
45-50-55-65-70
Wod – 75#
Score – 54
WUx2
Strength: Front squat x 1
185-215-245-275-305(pr x10)
AMRAP in 10 min
20 Doubles
2 Thrusters (95#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
score: 55 (got to get the du’s figured out)
Back squats x 5 55-65-75-85-95
AMRAP in 10 min
Scaled
60 singles
2 Thrusters (45lbs.)
60 singles
4 Thrusters
60 singles
6 Thrusters
Score is total reps of thrusters:72
Man I have a hard time keeping those elbows up!
Great score Michelle
Nice work Michelle. You were givin it tonight!
MOBILITY
WU X 2
STRENGTH: Front Squat, 3 x 105-115-125-140-155
WOD @ 95 LBS = 56
Nice job B.. You jumped all over this one!
Great job Eric doing this one as Rx! Your DU’ s are solid.
Thanks a lot guys.
WU x 2 (pushups on rings)
Front squat (x3)
45(10)-135-150
Severe pain in hip flexor. Stopped
Spent some time on lacrosse ball and foam roller.
WOD (subbed HPC & Jerks for Thrusters)
@65#
Score = 56
Most sets of 20 double unders were unbroken. Super pumped about that.
Thanks for the coaching MC
Good job on your DUs Lora
Congrats on the DU’s Lora! Hope your hip flexor pain goes away.
Wu x 2
Strength dead lift x 1
155-180-210-235-265 ( PR of 15) and I felt like I could do more.
AMRAP in 10 min
20 Doubles
2 Thrusters (85#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters….
total thrusters : 57
I was happy with my DU’s. I didn’t whip myself once!
Nice work Darsey!
No more S&M for you!! Awesome
WOD with 95# –> 66
Nice work Pierre.. Another WOD made for you!
wu x 2
strength push press x 5: 55, 60, 65, 70, 75
I did the wod but with 60 singles; 35 thrusters with 55 lbs
Thanks for opening the class for wait-listers, Kevin!
WU x 2
WOD: AMRAP 10 mins (Modified)
60 singles
2 Squat Cleans at 80#
60 singles
4 Squat Cleans
60 singles
6 Squat Cleans
…
Score: 55 Squat Cleans
Lower back is really sore.
WUx2
Strength – Slit Jerk X3
95-115-135-135-135-135
Worked on doing it correctly. Need more practice.
WOD (Scalled to 60 Singles)
48 Thrusters.
Cashout Leg Foam rolling.
5 Strict Ring Dips
Great job 6:45!
“Split Jerk”
WU x 2
Push Press x 5
95,105,125,135,140
AMRAP in 10 mins (Scaled)
60 Singles
2 Thrusters (95#)
60 Singles
4 Thrusters
etc…
Total Thrusters – 43
Can’t say I liked this WOD, but not as bad as I thought it would be. Great job 5:45 class.
WU x 2
Front squat x 1
95×10-135×5-155-175-195-200 pr
AMRAP in 10 mins (Scaled)
60 Singles
2 Thrusters (95#)
60 Singles
4 Thrusters
etc…
Total Thrusters – 52
I liked this WOD but think maybe front squat not the greatest warm up for thrusters!! Lol
WUx2
Push Jerk (5)
40-50-60-70-80PR
AMRAP in 10 mins (Scaled)
60 Singles
2 Thrusters (55#)
60 Singles
4 Thrusters
60 Singles
6 Thrusters
and so on……
Total Thrusters =45
A bit disapointed, could have done better, had issues with the jump ropes, picked it up and it wast all knotted up, lost a lot of time. Ran to grab another one, was to short… ehhh… Ah well I’ll do better next time!
WU x 2
WOD as rx’d
42 Thrusters. Double unders gasses the $#%#$ outta me, but I got a PR (21) yeah I know it was only 20 in the wod but I kinda got lost in the excitement of things!
Funny
Lol!!! Congrats on your PR Chantal
Congrats on the PR and on the wod score. Nicely done!
WOD as RX’d
61 Thrusters.
The effects of an eventful weekend hindered me abit but a friggin great workout!! Thanks Jeff and 6:45 Crew!
You call 61 reps “hindered”????
Let me rephrase – normally after a workout I’m gassed but I’m cool – today after the workout I was in abit of pain. So during the workout, it went well considering I sat in a car for almost 10 hours. Cam off wrong I guess – sorry
WU x 2
Front squat x 3
85-105-115-125-135
AMRAP in 10 min
20 Doubles
2 Thrusters
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters…
Total thrusters = 56 + 10 DU
Used 85# for the thrusters. Had my mind set all day that RX was 95# and Jeff suggested I not so I scaled a bit for men I guess.
This one prob one of my favorite wod’s. Love the high weights.
WU x 2
Push Press x 1
60-70-80-90-100(F)-95
WOD as Rx’d
Total Thrusters = 40
Tough WOD. DU’s were really tough. They still aren’t pretty, but they are definitely coming along. I did my last 2 sets of 20 unbroken. Woo Hoo!
Good job Heidi
miss seeing you!! I hope all is well!
great progress on DUs!
WU walk with the dogs 30 minutes, bringing in wood for 15 minutes and a 15 minute bike ride plus CFWU times 1… I am now capable of doing 4 strict unassisted pullups in a row
WOD AMRAP 10 minutes
20 lunges (modified because of tibia)
2 thrusters 65 lbs
20 lunges
4 thrusters…
Got to 14 thrusters and only had time to do 6 lunges after that…
Total 56 – I’m happy with my score because that 65 lbs felt heavy!!
Great work today everyone!
Shoulder Press – 5RM
70-90-105-120-130
WOD (Rx’d): —> 45 Reps
My “Two-fer-One” with Jackie and Cindy yesterday had an affect on me today. It started to hurt when I got to my round of 8. Great job tonight everyone!!!
WU x 2
Push press 3′s
70-80-90-100-105
AMRAP in 10 min
20 Doubles
2 Thrusters Rx 65
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters…
Total thrusters 33
So happy I did this as Rx’d. Thrusters were hard but it’s the DU’s that held me back. Couldn’t get anything going even with the single double combo. Oh well. Last round of 20 didn’t think I could get to the thrusters so spent DU time practicing without the single – got 4′s and 5′s in a row. Maybe this is the beginning of something
Practiced box jumps unbroken.
Great job on doing this one as Rx Heather!
Wow!! Good job Heather
WU x 2
Back squat 5RM: 135#
WOD @ 60#: 42… DUs weren’t happening today… was getting calve cramps
foam roller for calves
good work everyone!
wu x 2
strength – Clean x 1
95,115,125,135,140
WOD : AMRAP in 10 min scale
60 singles
2 Thrusters 95#
60 singles
4 Thrusters
60 singles
6 Thrusters…
Total thrusters = 48
WU x 2
Strength – OHS x5
35-40-45-50-55
AMRAP in 10 mins
60 Singles
2 Thrusters (55#)
60 Singles
4 Thrusters
60 Singles
6 Thrusters…
Total Thrusters: 46