Beach WOD

10
Aug

Beach WOD

This Saturday (weather pending), August 13, we’ll be doing a Beach WOD and playing some Hoover Ball at Gabrielle’s house. I’ll post her address at the gym. Please confirm by signing your name on the whiteboard. Please meet there at 11am sharp, as we’ll need a guide (Gabrielle) to take us down to the beach. Feel free to bring a lunch and beverages of your choice for after the workout.

Ledesma

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Check out last year’s Beach WOD!

[vimeo=http://www.vimeo.com/14550854]

61 Responses

    1. Ha! They’re having so much fun! Looks like a blast! Crazy Russians, (maybe Ukrainians)

      Knew some guys in Toronto that did Parkour….pretty cool stuff…

  1. Rachel

    Mobility
    wu x 1
    Med Ball Clean Practice
    Strength – Overhead Squat x 1
    45,50,55,65,75

    WOD : “Ledesma”
    AMRAP 20 min
    Scale: 5 push ups (plank)
    10 V-snaps
    15 Med Bal Cleans (10#)

    Tatal rounds – 8 & 12 Med Ball Cleans (did my push ups plank & unbroken Yah finally!!!)
    Cash out – couch stretch

  2. Gilles

    Mobility
    wu x 1
    Med Ball Clean Practice
    Strength – Overhead Squat x 3
    65,75,80,85

    WOD : “Ledesma”
    AMRAP 20 min
    Scale: 5 push ups (plank)
    10 V-snaps
    15 Med Bal Cleans (20#)

    Tatal rounds – 10 & 5 push ups
    Cash out – couch stretch

  3. Mobility
    WU x 1
    Med Ball Clean Practice

    Strength – Cleans
    5X 65,75,85,90, 95

    WOD : “Ledesma”

    AMRAP 20 min

    Scale: 5 push ups (plank)
    10 Toes Through Rings
    15 Med Bal Cleans (14#)

    Total rounds: 8 + 5 push ups
    Cash out – couch stretch

    This was a tough one….Wow… Proud of my results though. I really had to push on this one!

  4. Maria

    Mobility
    wu x 1
    Med Ball Clean Practice
    Strength – Deadlifts x 3
    100-110-120-130-140

    WOD : “Ledesma”
    AMRAP 20 min
    5 regular push ups (scale)
    10 toes through rings
    15 Med Ball Cleans (14#)

    total = 8 rounds + 5 push ups and 10 toes through rings

    I liked this one, first time doing medicine ball cleans and toes through rings..fun!

  5. Joanna

    Mob. WUx1 Med Ball Clean practice
    OHS x3
    70 75 85 75 105

    Ledesma
    Amrap 20
    5 HSPU – Regular Kipping (no paralettes)
    10 Toes through Rings
    15 Med Ball Clean #14

    10 Rounds + 3 Toes through rings

    Liked this one, did all movements unbroken throughout.

  6. WU x1
    practiced med ball cleans

    push jerk 5’s
    95-115-135-155-165

    WOD ” Ledesma”

    AMRAP 20
    5 pushups
    10 V snaps
    15 Med ball cleans 20#

    7 Rds + 13 med ball cleans

  7. Kerri

    Wu X1
    Practice med ball cleans

    Back Squat X 1
    65-100-110-120-135

    WOD “Ledesma”
    5 pushups
    10 v-snaps (went to 5 vsnaps and 5 situps)
    15 med ball cleans 10# (next time will try 14#)

    8 rounds + 5 vsnaps + 1 sit up

  8. Hannah

    mobility
    wu x 1
    practice med ball cleans

    front squat: 55, 65, 65, 70, 70 (5s)

    8 rounds in 20 minutes:
    5 push ups
    10 w snaps (legs weren’t straight)
    15 med ball cleans with 10 lbs.

    Condrats Johnny on your on-time p.r. 🙂

    RIP Ledesma. What a sad story.

  9. Jane

    Overhead Squats 3RM -> 60-65-70-80-90

    “Ledesma”

    AMRAP in 20 min. of:
    5 HSPU (45# plate)
    10 Toes through Rings
    15 Med Ball Cleans (14#)

    7 rounds + 3 HSPU

  10. WUx1
    Strength: Weighted Pull-ups (x5)
    5-10-15-20-25-30-35-40-45(4, failed last one)
    Glad I tried this again.

    “Ledesma”

    AMRAP in 20min:
    5 Pararellette HSPUs (depth was to 2 45#plates + abmat)
    10 T2B
    15 MedBall Cleans (20#)

    5 rounds + 4 T2B

    Well that was a tough one – mainly those darn Depth HSPUs… tried initially with a 25# plate + abmat (1st round), then for 2 I changed to 45# + abmat and then for 3rd-6th times thru this movement I had to make it 2×45# plates + abmat… so tough and frustating how hard it is. I will not consider this a Goat but rather something I am gonna work hard at being good at 🙂

    Great Job everyone! Great energy ion the Gym this AM.

    and yes I had a “On-time for class” PR of 3 minutes I guess …. hahaha 🙂 🙂

    Have fun PM classes!!!

  11. Jane

    CFWU

    Practice Med Ball Cleans

    Overhead Squats
    3 x 65
    3 x 80
    3 x 90
    3 x 100
    8 x 110 (Found the sweet spot and went for it.) PR OHS is still my big nemesis.

    WOD: “Ledesma” AMRAP in 20 minutes

    5 Hand Stand Pushups ( no plates )
    10 Toes thru Rings
    15 Med Ball Cleans #20

    5 Rounds + 5 HSPU + 7 T2R

  12. Lora

    mobility

    WU x 1

    practice med ball cleans

    Strength: push press
    65-85-100-115-120(2)
    5lb PR! I’ll take it! 🙂

    WOD
    “Ledesma“ (scaled)

    AMPRAP 20 minutes of:
    5 Parallette handstand push-ups (sub plank push ups)
    10 Toes through rings (sub v-snaps)
    15 Medicine ball cleans 14#
    Total: 10 rounds + 6 v-snaps

    YUCK! Sweaty one…..

    Cashout: 1 min couch stretch each leg x 2

    Great job 3:15 crew!

  13. Jeff

    HSPU practice to Depth (2 or 3 reps each):
    With bumpers (strict) —> 3″ – 4″ – 5″ – 7.5″ – 9″
    With parallette bars and abmat —> 11″

    “Ledesma”:
    AMRAP 20 min.
    5 HSPU (5″ depth)
    10 Toes through Rings
    15 Med Ball Cleans (20#)

    5 Rounds + 1 HSPU

    First round I was ambitious and thought I could do the WOD on the parallette bars to an abmat. Got two reps in and switched to the bumpers. Did one rep at 9″ and then did the remainder of the WOD at the 5″ depth. Tough but satisfying. I’m really glad to try that WOD though and can really appreciate the posted scores from some of the top Crossfitters. I’ll definitely be practicing the parallette HSPUs more often. Great job today Owen and Kathy!

  14. FranCis

    Mobility
    wu x 1
    Med Ball Clean Practice
    Strength – Overhead Squat x 5
    45,50,55,65,70

    WOD : “Ledesma”
    AMRAP 20 min
    Scale: 5 push ups
    10 toes through rings
    15 Med Bal Cleans (20#)

    Total rounds – 7 + 8 toes through rings

  15. Rob W

    Deadlift x 3
    95 x5, 135 x 5…180-195-10-240-280(PR)

    “Ledesma”:
    AMRAP 20 min.
    5 HSPU
    10 Toes through Rings
    15 Med Ball Cleans (20#)

    7 Rounds + 10 mbc
    My target was 3 rounds. All HSPU were unbroken but sloppy. This was my first time doing them. I was so excited to be doing them that I forgot to do them right(did not go down far enough)I always thought the mat was just there to keep you from hitting your head, did not know it was a target. I will use a 25# plate next time as a target to focus on form and put a smile on Kevin’s face.

  16. Dan

    Power Clean x5
    95-115-135-155

    WOD: Ledesma
    5 HSPU (Parallettes to Abmat)
    10 Toes through Rings
    15 Med Ball Cleans @20lbs

    6 rounds + 4 HSPUs – Did a few strict but 90% were kipping.

    A very challenging WOD I hope to see again after some parallette HSPU practice. Great work anyone who pushed up the ladder on the HSPU movements; Andrew you’re a monster.

  17. Gabriel

    WUx1
    Weighted Pullups 25#x3-35#x3-50#x1

    Med Ball Clean Practice

    WOD:“Ledesma”:(scaled)
    AMRAP 20 min.
    5 HSPU (Push ups)
    10 Toes through Rings
    15 Med Ball Cleans (20#)

    9 rounds + 7 Toes through Rings

    Push ups all unbroken, T2R Unbroken exept 8round.
    I love this one!, I guess I haven’t done a WOD i really did not like yet 🙂

    Cashout: 1 min couch stretch each leg x 2

    Great job 6:30 gang!

  18. Joanna

    Kevin and I would like to have a pre-wedding / housewarming party this Saturday Aug 13 and would love to see all of your beautiful faces there. Bring your drinks and your best Hawaiian outfit! So, beach WOD for the day followed by Hawaiian party Saturday night.

    There will be a spot on the white board at the gym for you to “sign-up” just so we know how many people to expect. Come by anytime around or after 8pm 🙂 We’ll post our address on the board too.

    Can’t wait to see all of you and hula dance the night away!

  19. Heather S

    Mobility
    wu x 1
    Med Ball Clean Practice

    Strength – Push Press 5’s
    60-70-75-80-85

    WOD : “Ledesma”
    AMRAP 20 min
    Scale: 5 push ups (plank)
    10 sit ups
    15 Med Ball Cleans (14#)

    8 rounds + 5 sit ups

    Great work out and happy with my results. Think it’s time to move to v snaps (haven’t had much luck with the form in the past.)

    Great job everyone, especially all the HSPU!

  20. Owen

    WU x 1
    Med Ball Clean practice
    Strength
    Push Press 5’s
    65-85-100-110-115
    WOD
    “Ledesma”
    AMRAP 20 scale
    5 Push Ups
    10 V Snaps
    15 Med Ball Cleans 20#

    8 rounds exactly

    Nice tie..Kathy…great job Jeff

  21. Marc H.

    CFWU x1
    Med ball clean practice
    Shoulder press 3’s
    95-115-135-145 ran out of time
    ”Ledesma”
    HSPU with Abmat and 20# med ball
    6 rounds + 9 med ball clean
    strict HSPU for the first 2 rounds then tried the kipping and wow finally got the hang of it and the 3 last rounds where unbroken.

  22. Mel

    WUx1
    Med ball clean practice
    Lacross ball’d my shoulder, it’s been really messed this week.

    WOD: Ledesma
    5 Push ups (plank)
    10 Toes thru rings
    15 Med ball cleans (#14)

    9 Rounds + 10 T Th R.

  23. Jamie

    Mobility
    CFWU x 1
    Med Ball Clean Practice

    Strength – Push Press x 5
    95-105-115-130

    WOD – “Ledesma”
    5 V-Snaps – Started with Push on the box and went to v-snaps instead up push ups.
    10 Toes to Bar
    15 Med Ball Cleans 20#

    7 Rounds

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