21-15-9 reps of:
Sumo deadlift high-pull (95/65)
Overhead squat (95/65)
Do not be affraid to scale these weights. As you consider what weight will work well for you, plan to use the same bar for both exercises.
Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).
Dave Lipson and Camille Leblanc-Bazinet on today's WOD - video [wmv] [mov]
Michael Giardina, Lucas Brainerd and Ken Gall on today's WOD - video [wmv] [mov]
Monday, 02/28/11
For time:
50 double unders
5 rope climbs (15')*
40 double unders
4 rope climbs
30 double unders
3 rope climbs
20 double unders
2 rope climbs
10 double unders
1 rope climb
* If you do not have access to a rope, to 4 towell pull-ups and 4 towell knees-to elbows per 15' rope climb. To do these, hang the towell over a pull-up bar and then hold onto it like a rope. Pull-up standard is to have your chin reach your fists.
Post time to comments
This is a great WOD to get better at climbing the rope. If you are not great at it, that shouldNOT prevent you from coming. Instead, that should be the reason you climb out of bed and roll in at 0530.
50 double unders
 |
| Warning: Ropes can damage shoes |
40 double unders
4 rope climbs
30 double unders
3 rope climbs
20 double unders
2 rope climbs
10 double unders
1 rope climb
 |
| Thanks to NJC for the pictures |
Post time to comments
This is a great WOD to get better at climbing the rope. If you are not great at it, that shouldNOT prevent you from coming. Instead, that should be the reason you climb out of bed and roll in at 0530.
Saturday, 02/26/11 - Sunday, 02/27/11
Rest Days. Let your body recover and work on improving mobility over the weekend.
Friday, 02/25/11
For weight:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post weight for all 15 sets to comments
Compare to 9/20/10
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post weight for all 15 sets to comments
Compare to 9/20/10
Thursday, 02/24/11
CrossFit Friday on a Thursday
Team, due to our modified schedule and early start on Friday, we will be doing our CrossFit Friday WOD on Thursday. Wanna see what it is? Drum roll please....
"G.I. Jane"
100 burpee pull-ups for time
Ideally the pull-up bar is 1' above your reach when you stand with your arms extended overhead. The idea is that you get a good jump and a full pull-up rather than grabbing the bad and doing a jumping pull-up.
Heather Bergeron on today's WOD in 14:00 - video [wmv] [mov]
Team, due to our modified schedule and early start on Friday, we will be doing our CrossFit Friday WOD on Thursday. Wanna see what it is? Drum roll please....
"G.I. Jane"
100 burpee pull-ups for time
Ideally the pull-up bar is 1' above your reach when you stand with your arms extended overhead. The idea is that you get a good jump and a full pull-up rather than grabbing the bad and doing a jumping pull-up.
Heather Bergeron on today's WOD in 14:00 - video [wmv] [mov]
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