Tuesday, November 22, 2011

3 Rounds For Time:
5 Handstand Push Ups
10 Toes to Bar
15 Kettlebell Swings (55#/35#)
20 Box Jumps (24″/20″)
25 Double Unders


5×5 Overhead Squats, work up to a heavy set of 5

Published in: on November 21, 2011 at 9:01 pm  Comments (16)  

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16 CommentsLeave a comment

  1. Great job 6AM crew!

    15:42 subbed pike pushups on GHD

  2. Hey, if you haven’t “LIKED” the CFRX Facebook page, be sure to do so. More stuff will be happening over there, and you don’t want to miss out. And get your friends to like us too!

  3. Great 6am crew! 14 or 15:xx for the wod.
    Pike pushups for HSPU and most of my toes to bar were indeed that… But there were a few toes towards bar too!

    58# for OHS.

  4. DNF due to back pain early in round 2. No OHS.

    • Aaron, I feel your pain….seriously. I’ve had to pull back my workouts these last couple of weeks due to my low back. Mine is often brought on by deadlifting too AND not being consistent with what I’ve learned it takes to keep my low back happy. I know we’ve talked about this before but let’s talk again. I’m around the gym this evening so stop by for a quick chat if you have the time. The issue really can be a non-issue…this I know from experience.

      • My back is jacked too… I took off about 11 days to rest it and yesterday was my first day back. I was able to complete the WOD RX but slow, more so from inactivity over 11 days rather than my back….but my back is stiff today.

        • Let’s talk!

  5. Metcon: 6:38 (Rx)

    Did a couple of sets of OHS but didn’t finish bc my legs are destroyed from 3 days of jumping….may come in and do them tonight

  6. Metcon @ 12:30 (Rx)
    Skipped the OHS because of shoulder issues.

  7. 10.28 Rx
    95lb OHS — want to see how far I can go with this move but not today

  8. 6:39 RX…David C. got me by a second! Fun wod…
    OHS are definitely a weakness! 5 x 88lb…and it wasn’t pretty.

  9. 15:41
    subbed Pike Pushups on toes
    toes towards bar
    subbed 250M row for DU’s. Heel is fired up from yesterday.

    OHS 5RM
    snatch to OHS x 5 at 77, 82, and 87. Used rack with behind the neck jerk for 92 (74% of my 1RM). According to the chart, I should have been able to get about 87% or ~109. Well, not today and not AFTER a metcon. :-/

  10. GREAT DAY FOR ME TODAY!!! I finally knocked out 5 DUs in a row and then 6 like they were nothing!!!!! Big improvement for me, so needless to say I left with a huge smile on my face.
    Trish, thanks again for the support and the advice….little tips make a HUGE improvement.

    Metcon was 12:12 and 43# for the OHS

    • good work!

  11. Metcon: finished it. So that’s improvement from yesterday. 11:59 rx except an abmat for handstand pushups.

    OHS : 130. Fought for 140. Got 4 reps, failed on 5.

  12. Lost my paper with the exact numbers, but I think it was 11:xx (closer to 12 minutes).

    mods: pike HSPU; toes toward bar; single unders

    OHS: worked up to #68. Thanks for the tips Pat!

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