Tuesday 8/25/09

For time.

3 rounds of:

15 x Squat clean and jerk (115lb/85lb)
30 x Sit up
Run the stairway to heaven to 4th floor and return*

Post time to comments.

*Substitute for those without stairs is 30 x 20" box jumps

29 comments:

Dubbs said...

20:15...miserable.

C&J is a big weakness.

CLG said...

16:06
only used 65# but can definitely move that up for the next go around.

Jason said...

18:47 as Rx'd

Major THS this morning. I had nothing on the stairs and walked a great deal more than I ran. Tough WOD!!!

SB said...

27:30
used 115 for 1st 8 reps, then scaled to 95lbs for the rest.
physical and mental misery.

ChadC said...

16:59 as Rx'd

Killer WOD on the legs

derekmeatwad said...

14:49 I used 135lbs for the C+J, thanks to Maj Mayo and Maj Blackmon for the push at the end.

JJ said...

15:14 as RX'd

Mac said...

17:50 as Rx'd. That was great on the legs.
For any who are interested, on Tuesday's and Thursday's a group has been gathering immediately following breakfast formation (approx. 0710) to do the WOD. We have a couple of guys who are new to crossfit as well, so we do form and technique work as needed before getting after it. Feel free to join!

Black and Gold CrossFit said...

16:32...legs are really tired.

Jimmy said...

26:48. Big smoker.
-Focused on Clean/Jerk form
-Used box jumps
avg hr: 155. lower than normal, but muscle fatigue was greater -
-probably due to weight and last nights grappling practice.
-Figure schedule for WODs and practice that will allow continuation of both.
-Noticed continued recovery improvement after a month of whey protien supplementation.

Mark R said...

26:13 @ 95#

Tex said...
This comment has been removed by the author.
Tex said...

25:17

GHD situps and 24" box-jumps

Miserable.

Bryce said...

I read derekmeatwad's post and decided I would try 135 for the squat clean and jerks. They broke me...

19:27

Grenade said...

This was a tough WOD. started at 115 for first 5 reps then scaled down to 95. 85 for 2nd set and 75 for 3rd set. 32:21. I think I lost several minutes while I was scaling down the weight.

NM said...

17:35 as rx'd...legs are toast

ptoffler03 said...

21:42...another great workout. Bryce: you are a beast.

Griff said...

17:31
did 30x Box jumps because don't have 4 flights of stairs at my house.

adambo33 said...

17:43 As rx'd w/box 20" jumps.

That. Was. Hard.

VW said...

17:45 as rx'd. Need to work on endurance with cleans...

LDO said...

used 95# for the Clean/Jerk.(should go higher next time)
Used box jump for the stairs.
18 minutes.

Vanilla Gorilla said...

17:48
1st round as rx'd
Round 2 and 3 with 95 lbs

Paul Mary said...

around 10

replace cleans with pushups because already worked out legs

Beek said...

Never did clean and jerk before. Used 65/65/95

MBK said...

21:08 as Rx'd

Train wReck said...

18:55 beat you AL

-Go EAGLES!!!

AL said...

18:57

5 mile Biathalon run before brought on a good amount of THS.

Go Eagles!

B Wat said...

15:29
Jerks were more like a press

westpointlefty said...

95 lb
18:58