Crossfit WOD Thread

[EightyDeuce]

working on getting better at double unders since I can do one maybe two in a row without getting tripped up.

[bm2bob]

Sumo DL 175x4x5, Pendlay row 175x3x5

Tabata 10 lb Wall Ball/Rope undulation

[EightyDeuce]

A. Work up to a heavy shoulder press (2 Rep max)

B. 3 Sets @ high effort (not for time, just completion, don't stop moving)
1minute Double unders
1minute recovery
1minute box jumps 28" box
1minute recovery
1minute-30 second burpees/30 second wall balls

[bm2bob]

Hero Wod on Memorial Day

Brian

scaled as follows:

5 15 ft rope climb machine "climbs" (MP called for rope climbs)

25 135 lb BS (MP called for 185)

3 RFT

16'39"

RIP SOC Brian Bill

[poison]

http://www.youtube.com/watch?feature...&v=UKp7fBtj81c

LOL

[SOTB]

I sure hope this thread doesn't turn into a humor thread....

[poison]

A sense of humor can get you through a grueling cf workout.

[bm2bob]

sigh

[Gumby2/6]

"Murph"

No vest, 41:03

RIP to Lt. Murphy and all of the brave men and women who gave all for our freedom.

[brcannon]

Day after Murph:
21-15-9
95# Front Squats
Burpees
Pull-ups
18:00
I think I should have taken a day off.

[SOTB]

Originally Posted by SOTB

Run 10k.

54 min, 36 sec.

Took it easy on lower back and left hamstring....

Run 10k.

58 min, 43 sec.

Now there is a reason(s) for this poor showing.

See it was hot as fuck today. And the sun was brutal. And a waaaaaaaaaaaaaaaaaaaaaay distant, almost imperceptible third, I'm a FAT, slow, out-of-shape, lazy fuck. But that last part really doesn't count....

[jtk317]

Wednesday:
Murph 49:36 (would've been more like 45 but I ended up gimping my way through a cramp for a quarter mile on the 2nd mile)
No vest

[Rugby23]

CFWU
AMRAP 20 Min-
500 M Row
15 Wallballs #20
15 Push Press #95
20 ABMAT situps


4 Rounds + 500M Row + 11 Wallballs


4x5 32kg KB swings/Ring Dips

Day 34 of the 100-day Burpee Challenge.

My shoulders hurt, Good Burnout Day.

[bm2bob]

BS 4x5x185 1x15x185

BP 2x5x185 1x8x185

5 RFT

30ft rope climb machine (MP called for 1 15ft L-rope climb)

5 Smith machine assisted HSPUs (MP called for 5 HSPUs)

10 alternating leg hand assisted box pistols (MP called for 95 lb overhead pistols)

14'06"

[bm2bob]

HPS 3x95,105,115. 2x2x125 (Became more of a muscle snatch at that point) Snatch grip High Pull 135x3x2

Nancy(5RFT 95lb OHS/400M run)

Scaled 3 RFT 80Lb OHS/.25 mi on elliptical 11'11"

[bm2bob]

20 min AMRAP

5 pullups/10 ring dips/15 squats

10 rounds

[SOTB]

Originally Posted by SOTB

"Michael"

Three rounds for time of: Run 800 meters/50 Back Extensions/50 Sit-ups

27 min, 44 sec....

"Michael"

Three rounds for time of: Run 800 meters/50 Back Extensions/50 Sit-ups

Sub'd Supermans for Back Extensions.

22 min, 28 sec.

RIP Lt. McGreevy....

[Believeraz]

I did a Rippetoe squat/bench/deadlift workout. I followed it with something stolen from a local box and modded for equipment.
20 wallball shots
15 abmat situps
20 wallball shots
15 deadlifts (185)
20 wallball shots
4:52 subbed 30# thrusters for 20# wallball due to no med ball

[bm2bob]

Sumo DL 5x5x185

Kroc rows 75x17

no conditioning

[bm2bob]

BS 4x5x205, 1x12x205

BP 2x5x205 1x6x205

21-15-9 50 lb DB HPG/ HSPU

10'39"