Tuesday, 18 SEPTEMBER 2012
ANNOUNCEMENTS:
Black and Gold CrossFit t-shirts have arrived. If you are interested in purchasing one (or more), please email me at blackandgoldcrossfit@gmail.com. They are $20 each. Specify size(s) [small - XL]
Equipment required: 1 x barbell per person with appropriate weight; If we are crunched for space and equipment, we will have 2 people per barbell.
Warm-up and instruction (10 minutes) - Split group in half with 5 minutes per group for instruction and practice and then rotate groups.
Power clean - points of performance and demo (Matt)
Thruster - points of performance and demo (Adam)
Buy-in/WOD - starts NLT 0550 - we will run 2 heats if needed.
Buy-in:
AMRAP 2 - power cleans (115/85)
Rest no more than 5 minutes, then:
WOD:
AMRAP 7
5 x thrusters (115/85)
5 x chest to bar pull-ups
Post number of power cleans completed and number of rounds of the WOD completed to comments.
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8 comments:
PC - 21 rx'd
Didn't leave enough for the next workout:
Amrap 7: 5 rounds + 4 thrusters
1st round Rx'd, scaled to 95# after that
PC: 17 (rx'd)
WOD: 5 rounds (rx'd)
Good times! Great to see a big crew this morning!
PC: 17 (rx'd) finished with an even twenty after time expired.
WOD: 4 rounds and two thrusters (rx'd)
Wrestled with scaling as 115 is close to my upper limit for thrusters, but decided to stick it out. Tough, but glad I did. Now I've got to work towards 135.
Hopefully will be able to do this one tomorrow. After running the Cooper test this morning, I did a slightly modified Murph.
2km
75 pull-ups
200 push-ups
300 squats
2km
A slow 51:59.
Aloha,
All as Rx'd.
Power Cleans: 21
WOD: three pull-ups short of 7 rounds.
Posting late.
Power Cleans: 16 (25ish kg or about 55 lb)
WOD: 5 rounds + 1 thruster (scaled to 25ish kg and kipping pull ups).
24 PCs as RXed. 6 + 5 thrusters at 95 lb. good to work out with cadets and faculty again.
Power Cleans: 27
6.5 rounds complete
Great WOD...
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