Saturday WOD

4
May

Saturday WOD

3 rounds with 1 min rest between rounds
Complete max reps at each station (1 minute each)
Med Ball Cleans
Box Jumps
Pushups (with hand release)
Kettlebell Swings (53/35#)

Compare to June 30/12

Wendy rounds the corner

Wendy rounds the corner

11 Responses

  1. Mario

    Mob + WUx2

    Strength (1-1-1-1-1, minimum rest)
    ★ Press – 98-108-118-138-148
    ★ Squat – 163-193-233-263-293
    ★ DeadLift – 232-252-292-332-372
    … Crossfit Total = 813 (PR)

    Shoulder Press 3-3-3-3-3
    95-100-115-130-145 (PR)

    Teddy Bear Complex (3 sets, 5 reps each move)
    95-135-160 (PR)

    Tabata Air Squat (week 1 of 16)
    12-12-12-12-12-12-12-24 = 108

    Was trying to find a good number to stay even, 12 was obviously too low judging from my last round.

    Have a good week-end everyone! 😀

  2. Laura K

    Fun morning. Group Wu. I was in with group 3….we even had a rabbit (Heidi) in our group. Heidi you can hop and run!
    Wod: 3 rounds with a minute rest in between rounds.
    1 min of hand release push ups from toes
    1 min of [email protected]
    1 min of med ball cleans at 8lbs
    1 min of box [email protected] inches
    Total reps: 197
    Cash out 400m jog 5 push ups, 10 squats, 15 sit ups.
    Nice seeing all my buddies this morning. Thanks Marie Noelle.

  3. Corinna

    800m run

    WU x1

    A kick ass group wam-up indeed. Definitely got us ready for the WOD!

    [email protected] RX

    Total reps: 247

    Great morning.

    Hope your shin heals quickly Jackie!

    Great coaching today Marie-Noelle!

  4. bradley

    group warm up 4 stations

    WOD AMRAP
    3 rounds with 1 min rest after each round
    cleans with #20 med ball
    box jumps
    push ups (hr)
    kettle ball swings #53

    237 rx

  5. Jeff L

    Mobility

    4 station group warm up

    WOD with 53# KB, 20# med ball and 20″ box

    Total – 207 (PR of 40 reps over June 30, 2012)

  6. Jeremy L

    mobility + foam rolling

    Fun group warm up

    3 rounds with 1 min rest between rounds
    Complete max reps at each station (1 minute each)
    Med Ball Cleans @ 20#
    Box Jumps (30″)
    Pushups (with hand release)
    Kettlebell Swings (53#)
    Total reps – 161

    cash out – 400 m run
    AMRAP 5 min
    5 push ups
    10 squats
    15 situps
    3rds plus 2 squats

  7. Marie-No

    Well… After a long day of running around, cleaning and ripping trees out, I finally got to the gym at 22:00…

    Mobility + wux1

    Squats 4×3 @ 135
    Clean pulls 5×2 @ 165
    Squats 5×165, 3×175.1x 190, 5×165 3x 175, 1×195

    3rds @ 1 min per stn (med ball clean @ 16#, box jumps @24″, KBS @40#, hrpu) = 267 reps
    Glad that’s over!!!

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