Thursday 12.08.11

This Saturday a few of our members will be competing at CrossFit Merced's Holiday Throwdown.  I know Doug and Geoff were planning on it, anyone else competing?  Go to CrossFit Merced's site to see the events they will be competing in.  And if you have a chance (and aren't working like me) go down and cheer them on!
SWOD:  Shoulder Press 3-3-3-3-3

Metcon: For Time:
-50 Double Unders
-10 steps of Walking Lunges
-40 Double Unders
-10 steps of Walking Lunges
-30 Double Unders
-10 steps of Walking Lunges
-20 Double Unders
-10 steps of Walking Lunges
-10 Double Unders
-10 steps of Walking Lunges

*Lunges are weighted hugging a 45/25# bumper to your chest.  If you cannot maintain proper lunge form (upright chest, front knee above the heel, push off the back leg) then do not do this workout weighted.

Post weights and times to comments.

14 comments:

  1. Great to see so many people in the 5a class. I apologize because i left out the last 10 walking lunges..you were right brooke..sorry. 3 10's written in a row didnt seem right at 5a i guess...

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  2. Stone Lifting practice
    Sh Press 115x3 (125xFail 120x2)
    Metcon 7:41 S/U s'

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  3. SWOD: 55x3, 65x3, 70x3, 75x3, 77x3
    Metcon: 4:53 with du's and 35lbs

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  4. SWOD: 65, 70, 75, 80, 85x2, 80

    Metcon: 6:03 but that was without the last set of lunges

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  5. SWOD: 35, 45, 50, 55, 55 x 3
    Metcon: 10:46 rx'd

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  6. SWOD: 95, 115, 135, 155, 160X2
    METCON: 5:00

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  7. swod: 75,85,95,105,115,(122x1)
    metcon:4;34 or ;44...on the board RX

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  8. SWOD: 70 x3, 72x1
    METCON: somewhere between 730 and 8 SU's


    1/2 Marathon: 3x 800 (oops) 4:10, 4:12, 4:17

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  9. SWOD: 155x3,175x3,185x3,195x3,205x2,205x3
    METCON: RX 7:51...couldnt string DUs together very well after the 2-3 round

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  10. Swod: 55, 60, 65, 70, 75x1, 67x2
    Metcon: 5:07

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  11. SWOD: 65, 70, 75, 80, 85x3
    Tried for a new 1rm got 90# :)

    Metcon: 5:08 rx

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  12. METCON: (did it in Deleware) 4:15

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