Tuesday 9.13.11


I was putting this photo up to make fun of Alan a bit.  But during the evening classes this happened when I was demonstrating a squat:

Sorry for the show everyone at the 4:30 class

SWOD:  Power Clean 5x3 (try to do all sets at 85% of 1rm.  For a true 3rm your hands should not leave the bar, and no bounce off the ground)


Metcon:  As many rounds as possible in 12:00:
- 3 Power Cleans @ 85% of today's 3 rep sets
- 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)

Post weights and rounds to comments. cc
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13 comments:

  1. JamieTuesday, September 13, 2011 5:56:00 AM

    SWOD:55-65-70-75-80
    Metcon:14 squats short of 8 rds @ 65#

    ReplyDelete
  2. KateTuesday, September 13, 2011 5:58:00 AM

    SWOD- 55-65-85-95-105

    METCON- 6 rds + 5 pull ups...100 # PC, jumping pull ups

    ReplyDelete
  3. steve LTuesday, September 13, 2011 10:39:00 AM

    120# x3
    Metcon: 8 rounds plus 5 pull up

    ReplyDelete
  4. MikeCTuesday, September 13, 2011 11:20:00 AM

    SWOD 115,115,125,125,125
    Metcon 8Rds + cleans,p/upd,pullups,1 squat
    (105#s,strict pullups)

    ReplyDelete
  5. ALANTuesday, September 13, 2011 1:41:00 PM

    SWOD: 225X5X3
    METCON: 6RNDS +5+10+8 @195
    P.S. I accomplished my first friggin muscle up today. I took the liberty of putting my name on the board.
    P.S.S Thanks for the flattering pic Craig.

    ReplyDelete
  6. CraigTuesday, September 13, 2011 4:39:00 PM

    Awesome job on the muscle up Alan! anyone get a pic?

    ReplyDelete
  7. Melissa MurphyTuesday, September 13, 2011 5:30:00 PM

    * I'm a witness to Alan's muscle up, but I don't think anyone took a photo. :(

    SWOD: 105# x 5 sets of 3 reps
    Metcon: 15 squats short of 6 rounds at 95#

    ReplyDelete
  8. DougTuesday, September 13, 2011 6:37:00 PM

    2 days off..of Crossfit wod's anyway. Today amrap 8hrs. 3 tier scaffold climbing, pullup hand over hand 14' 3x10"s (cedar) x6, 8 inch hole drilling x36. grip 42 3x10's @ 3' from the clown handing them up to me. Assemble as fast as possible to satify ahole superintendent.. all of the part's mentioned. Walk entire jobsite for safety infraction's by men that at times cant walk and chew gum at the same time. Several..drive home. Done

    ReplyDelete
  9. MichelleTuesday, September 13, 2011 6:46:00 PM

    SWOD: 55# x 5 sets of 3you reps
    Metcon: 5 rds 55#, jumping pullups, box 20 pushups

    ReplyDelete
  10. hollycollinsTuesday, September 13, 2011 8:25:00 PM

    SWOD: I only got one set in 1x5 @105#
    Metcon: 6 rounds @ 95#
    I'm sorry I missed Alan's muscleup but I'm even more sorry I missed Craig's wardrobe malfunction.

    ReplyDelete
  11. danyelTuesday, September 13, 2011 8:32:00 PM

    SWOD: 85lbs 5x3
    Metcon: 8rds @ 70lbs w/ band pull ups

    ReplyDelete
  12. MattTuesday, September 13, 2011 8:53:00 PM

    ELKO NV Hotel WOD:

    400m run (approx)
    Then 8 min AMRAP of
    10 pushups
    15 airsquats
    8 rounds + 3 pushups

    Running at 5000ft elevation kinda sucks!

    ReplyDelete
  13. JennaWednesday, September 14, 2011 8:31:00 PM

    SWOD: 80lbs 5x3
    Metcon: 5 rounds plus 3 cleans

    ReplyDelete

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