Thursday, 9 February

Today's WOD is a hero WOD from the mainsite a few days back  (February 4, 2012)

"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 x Box Jump, (24/20)
6 x Thruster, (95/65)
6 x bar facing burpees

NOTE:  Scale weight as needed.
NOTE2:  Depending on the size of the crowd in the morning, we may need to do 2 iterations.  Please help grab all available blocks to build the box jumps when you arrive!!!

Post rounds complete to comments.

11 comments:

Mickey said...

thought this was interesting..

http://health.yahoo.net/articles/fitness/inside-cult-crossfit

Adam said...

this article was featured in Men's Health a few months back. Decent overview of CF, but then the dude gives up - a bit shallow ('no one ever asked me about my fitness goals..') - the guy should know that with CF, the fitness goal is to increase general physical performance (GPP) - which means you are in better shape in a whole lot of different domains - running, jumping, flexibility, lifting, climbing, pushing, pulling, etc. - not "I want to lose 5 lbs. and have bigger biceps" I'm glad this guy's girlfriend ditched him and became a Level 1.

Mickey said...

haha yes Sir,

I agree with you. He thinks it's awesome and then just quits one day and hates it. Definitely not a good person to get an opinion on the subject.

Anyhow:

6 rounds as rx'd except for the last 6 bfb's.

Adam said...

I realized that I should have said "General Physical Preparedness" (not performance) in my previous post...opps.

As for the WOD - that one smoked me, badly!

as rx'd - 5 rounds + 2 thrusters

I was shooting for 7 rounds, but thrusters absolutely crushed me.

MikeRothenb said...

6 rounds + Box Jumps and Thrusters
miserable

Sean said...

5 rds as RX'd, very sore legs and lingering sinus infection. Good workout though

jck said...

Instead spent an hour grappling.

30 minutes of technique work then 30 minutes live. 5 minute round with 2 minutes rest in between.

No shape like mat shape!

ELThomas said...

5 rounds + 10 box jumps

Miserable as usual

Matt said...

Aloha,

I'm really late making this post. I've been out and about all day.

As rx'd: 6 rounds on the nose. Time ran out as I was in the air on my last BFB (I had already cleared the bar)

There was on LTC from Gonzaga's ROTC who did the WOD with us this morning. He was an animal. He got 7 rounds give or take a rep. He told me that he got their whole ROTC program doing CrossFit.

EJ Gust said...

Just knocked this one out in the garage gym. I think I might have a case of rhabdo tomorrow!
As Rx'd: 8 rounds + 3 box jumps

jswobe said...

Late post (forgot to post yesterday)

1 rep short of 7 rounds.

That was a tough one...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD