3 rounds, each for weight and/or time:
3 Squat Clean Thrusters
Rest 2 minutes
1 Full Gasser
Rest 3 minutes
All three squat clean thruster reps must be completed in one minute or less for the weight to count. The goal is to move the largest amount of weight for three reps.
One full gasser is 53 yards, there and back, twice, for a total of 212 yards. The goal is to have the fastest gasser possible.
Post heaviest weight and fastest time to comments/LogWod.
If used correctly, the hips are able to generate ungodly amounts of force and momentum. This is paramount to moving large loads, long distances, quickly, which is a key tenet within CrossFit.
________________________________
Fight Gone Bad V is this weekend. Come out and support the troops that give you freedom. The freedom to choose not to come if you don't want to. The freedom not to support those that are less fortunate. Just remember that you benefit from their bravery. They don't think twice when protecting our rights.
Come and do this 17 minute workout. It's the least you can do to show your support and love. Your gratitude. It will be fun and the donation is small. Only $30, none of which goes to the gym, will get you a spot in the workout or at least a spot to come watch. Just give us the okay and we can deduct it right from your account. At the start of next week, the gym will total all gifts and write one big check to send to both LiveStrong and the Wounded Warriors Project.
Thank you for your generosity and participation.
Come and do this 17 minute workout. It's the least you can do to show your support and love. Your gratitude. It will be fun and the donation is small. Only $30, none of which goes to the gym, will get you a spot in the workout or at least a spot to come watch. Just give us the okay and we can deduct it right from your account. At the start of next week, the gym will total all gifts and write one big check to send to both LiveStrong and the Wounded Warriors Project.
Thank you for your generosity and participation.
154/36
164/35
174/35
132/38
142/37
147/37 (heaviest/fastet)
Great job morning monsters!
198/37
208/44
The gassers wore me down. Took me a good 20 minutes to get my heart rate back to normal after the last run. Great WOD though! Love when we work more strength stuff into the workout.
http://www.youtube.com/watch?v=L_Co_xsaw50&feature=player_embedded
http://www.youtube.com/watch?v=rgH_ZoMOht8
"I want everyone to think a f#$*&! ninja lives here!"
Yesterday..
Hang Power Snatch - 3RM
88, 110, 135, 155, 165
Box Squat - 5 Reps - Moderate Weight
135, 185, 225
1 Rope Climb (My Grip Was Shot)
5 HSPUs
10 K2E
5RDS - Freaking 7:58... Terrible
Today...
Press 1-1-1 (145, 155, 175.. MISSED IT!! )
Push Press 3-3-3
(195, 205, 214 - All Made)
Push Jerk 5-5-5
(198, 221.. Stupid Jump.. Got 4 and Missed the 5th)
Power Clean 3X6 (Bar can not be dropped or bounced off the ground between reps... Must be lightly touched) - 110, 154, 186 - Rough but should have given 198 a go...
Heavy Single Arm DB Row X10EA
- 55, 60, 65
Chest Stretching... 30 secs
Metcon..
10 Push Ups (Unbroken as long as able)
200m Run
10 Push Ups
200m Run.... Go Until 1 Mile of Running is completed and then also finish with another set of 10 Push Ups... So 1600m Run + 90 Push Ups
- 9:48...
The run was slower than it will be in a month and I broke up the last three RDS of push ups too much
Is it crazy to say that I've missed doing Crossfit WODs... probably sounds crazy right?? :)
38, 37, 37
Gassers: 33, 43, 45
good job everybody on 1st week down of Paleo Challange! Here's to 6 more! So what time is it? MEAT:30!
That video was awesome. I love how she finishes then turns around to walk off stage. What do you think she ate?
109#/36 sec
114#(2nd thruster was more of a clean/front squat/push press combo)attempted to do a 4th thruster to make up for my 2nd movements but I couldn't lock out my arms. My run was 39 seconds.
Stacie makes me feel really, really weak...girl you are a monster! Way to kick ass at this wod!