ReminderBy Kevin Wood / March 8, 2012 If you’re doing the workout on Saturday, please register by 7:30pm tonight. Thanks! 3 rounds 50 Lunges 50 Down-ups Almost time to put the shovels away for the winter
38 thoughts on “Reminder”
Strength Push Press 5 x
Cashout- 400m run
Tough one. Not sure what is wrong with my brain..took awhile to get the concept of down-ups, I still have burpees on the brain.
WU x 2
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
Nice work Andy! What a grind this will be!
You did great on the toes to bar, good job!
Good Job Andy!!
Nice work Andy!
Daily squat to 155#
T = 18:38
OMG this was such a tough one! My legs are going to hurt!
oops, my time was 18:48
Wu X 1.5
Practise Wod 12.3 Rx’d
3 rds plus 15 box jumps.
Time: 10 min 20sec.
Glad a did this to give me an idea for pacing. I did my first round too fast.
Cash out 400m run which felt great.
that little run was awesome, wasn’t it!? I didn’t want to go but as soon as I took my first step outside and breathed in the nice morning air I was wishing for more of it! Looking forward to the warmer weather!
Props to all who did 12.3 last night. Looks like “fun”.
wu x 2
cleans 70, 70, 75, 80, 85 (failed 3rd) x 3
wod was one of the most brutal ever. Would not have finished without the support. I did 3 sets of 3 rounds. I forgot to write time down. Kevin, can you let me know?
400 m run
1 min. plank unbroken
WUx2 with mixed box jumps, T2B and push jerks to practice 12.3
Another deceptive wod:
Fran cough really bad afterwards.
WU X 2
5 @ 75, 85,95,110,120 (pr @ 5)
3 rounds of
scaled for no burn out for saturday’s work-out
I had to look up what the down-ups were and came across this WOD. Thought it looked like fun and i’m going try this one tonight and see how I do!
Those are called Sprawls in that video. Down-ups are similar, but hips don’t touch and you jump at the top with hands overhead.
wu x 2
WOD : 3 rounds
50 Down – up
Time = 15:04
cash out – run & walk 400 m
CFWU x 2
Strength – Push Jerk x 3
WOD – 3 Rounds of
That was Brutal!
Well done Jamie 🙂
Gymnastics Grips are not allowed…
I was wondering if my thinsulate heavy duty insulated gloves were allowed 🙂
Thanks Jeff good to know, we were talking about them tonight. Must be able to tape up though right?? You can almost create a pseudo grip with tape for some relief…thoughts??
WU x 2
Strength: Deadlifts 5 x 85-95-105-110-115 10# PR
Thanks for the pointers Kevin, always appreciated!!
50 down ups
Scaled to 30 to make it through 12.3 on Sat
Way bigger fan of down ups over burpees!!
Cash out 400 m run
Practiced form on 12″ box, T2B’s….ouff tough after yesterday’s WOD
Looking forward to building up my cleans and push press tomorrow night to get ready for Saturday 🙂
Good job 5:30!!
Good work on the WOD. Speedy 🙂
Thanks Lora 🙂 I’ll take the speed on this type cause I’m envious of your power on lifts!!
WU X 2
Strength: shoulder press
3 x 75-95-115-130-140
wod: 30 lunges, 30 down ups: 3 rounds:
8:21…..what a leg burner!
WU x 2 *sub ring rows for pullups – dead grip and shoulders 🙁
Strength: Front Squat (x5)
*legs were pretty useless today too. This is 10# less than what I should be able to do 🙁
WOD (scaled to save up for 12.3 on Saturday)
30 down ups
Time = 8:30
Wanted to try a few T2B tonight but my grip wasn’t allowing it. Too painful to even hold on to the bar. WTF??? Hope this is not an issue on Saturday…
Ooops…cashout = 400m run
That felt awesome!!! So nice to get outside 😀
Carl Paoli has a great prep vid set up for anyone that’s interested on all the moves in 12.3 love this guys explanations 🙂
Thank you 6:30pm group for the extra cheers to get me through this WOD! I should have followed Jo and Kevin’s suggestion to do the scaled version as opposed to Rx’ed! Thanks again guys and gals!
wahoooo You’re kicking butt hun!!
Strength – Did 2 Rounds of WOD 12.3
Worked on proper skipping form, did a PR of 200 Singles unbroken.
Foam roll + lacross on shoulders.
Cashout 400 plus Meter run, missed the cone without glasses. Thats my excuse 😛
Great job 6:30 group!
WU X 2
Push jerk 5’s
Sub’d WOD for:
KBS 30 sec on/30 sec off
Keep adding to the WU – extensions, mckenzie pushups – anything to stretch out the glutes. KBS were good – felt the stretch but not the pain.
Three hours in the car today – frequent stops to do MOB. I look like a lunatic, but it seems to be helping. Guess I’ll see on Saturday. FIngers crossed! 🙂
Keep it up girl!!! 🙂
Back squat 5rm –> 200-215-225-245-255 (pr for reps)
WOD @ 30 reps –> 7:57
Magnet X jersey!!! Nice Andrew!!!