Wednesday 120829

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WOD

Strength
Weighted Pull up 5-5-5 reps

Complete on a 3.5 minute clock.

Conditioning
In teams of 2, complete the following for time:
50 Kettlebell Front Squats, 1.5/1 pood in each hand
Run 200 meters x 6 (alternate members)
60 Box Jumps, 20 inch box
35 Kettlebell Front Squats
Run 200 meters x 4 (alternate members)
40 Box Jumps
20 Kettlebell Front Squats
Run 200 meters x 2 (alternate members)
20 Box Jumps

Post all results to comments/Logwod.


How many of you feel this way about nut butters?

12 Responses to "Wednesday 120829"

1. Jess @ Blonde Ponytail Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346243964480#c6681838265019755870'> August 29, 2012 at 7:39 AM
2. Great job 5 a.m. class! I LOVED today's workout-partner WOD's rock. Liz & I completed it in 19:34 using Trainer KB's. I did 2 sets of strict PU's, & 1 set with the blue band.
3. Unknown Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346245192464#c5713119920068908808'> August 29, 2012 at 7:59 AM
4. I used the green band for all 3 sets of the pull-ups.
   
   Liz and I did the partner workout together. We scaled the weight for the squats to the trainer KB. DNF. We made it through the last 200m run, but didn't make it to the last set of box jumps.
   
   Fun workout today!
5. Sherv Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346249773087#c8945168176725638277'> August 29, 2012 at 9:16 AM
6. 10#,20#,25# for pullups today.
   
   Teamed up with Mark for the conditioning workout. Finished in 19:52 (or something like that) prescribed. Broke sets of front squats up and did 5 reps each back and forth. I think that was a pretty good number. I really enjoy the partner WODs. Its nice to have somebody counting on you to pull your share of the weight.
7. Shelley Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346255632409#c8298114070549098938'> August 29, 2012 at 10:53 AM
8. PR day:
   
   Slammed by Ricky twice!! It's all good though:)
   
   
9. Mark Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346270584087#c1783175318423129053'> August 29, 2012 at 3:03 PM
10. For the pullups I did: body weight, 8#, 8#. WEAK!!
    
    Like Corey said, he and I teamed up and finished in 19:52. Fun workout today! I too like team WODs, especially becasue they force you to rest! KBs front squats are no joke either. Try to focus on holding them in front of your chest, your core will be smoked by the end.
11. CrossFit Omaha Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346273127790#c6569466183628365997'> August 29, 2012 at 3:45 PM
12. This comment has been removed by the author.
13. Gdawg Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346275546228#c6783535706692311406'> August 29, 2012 at 4:25 PM
14. and you didn't ring the bell for that PR shelley?!
15. Andy Gomel Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346277517414#c1809848285993889367'> August 29, 2012 at 4:58 PM
16. Great job today at noon. Mark D really worked really hard so having him as a partner forced me out of my comfort zone.
17. Paula Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346283728321#c4152840144176400069'> August 29, 2012 at 6:42 PM
18. Pullups - Used a smaller green band/and blue for 1st and 2nd rd and added the red for 3rd.
    
    Paired up with Tara for conditioning. We had a big DNF but went RX'd. We were finishing up the 200m run x4 when time called. This was wod consisted of all my weaknesses, so not much fun for me. I was very worried with BJ after the FS and running but did better than I thought. I only biffed it once. FS got really heavy. Broke up by 10's as with BJ.
    
    Nice work 4:30!
    
    BTW...I bought this Crack Nut Butter (snicker doodle flavor)! OMG! It is unbelievable.
    Ingredients: Pecans, almonds, organic unsweetened coconut flakes, whey protein, organic ghee, coconut oil, cinnamon. That's it! Little pricey- $16. But worth every penny!
    
    
19. Stacie Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346290972184#c5751210019725579682'> August 29, 2012 at 8:42 PM
20. Me & Tovar pretty much split all reps even across the board. Nice to have just enough rest to push hard on the 200's. Way to work 530!
    
    16:37 rxd
21. Glenn Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346291357330#c8254858277173201566'> August 29, 2012 at 8:49 PM
22. I was able to cleanly get #15/#20/#25 on the pullups.
    
    I was fortunate to partner with Jason and we completed the conditioning WOD at 21:15. Jason certainly picked up the slack when I started to fade. Nice work 5:30!
23. JennG Says: http://crossfitomaha.blogspot.com/2012/08/wednesday-120829.html?showComment=1346294569052#c7597696873073124343'> August 29, 2012 at 9:42 PM
24. Pull-ups: used the small green + red for the the first two rounds then did small green + blue for last.
    
    Teamed up with Jessica for the conditioning. We got through 12 of the 2nd round of box jumps, Rx'd. The front squats felt really good to me and the KB allowed me to stay upright more easily. The runs felt good too. Even box jumps were not unbearable. Thanks to Crystal for reminding how much I love to run. I'm super proud of Jessica for doing the front squats Rx'd as I know she was hesitant about the weight, but she did awesome!!!
    
    Another fun 6:30 class. Ricky's pre-WOD lesson was pretty timely for me. Creepy how the coaches seem to be so intuitive sometimes.