Shane hits a 230# clean & jerk for a 5# PR. Nice work!
WOD
Press 5-5-5
Five rounds for time:
Three muscle-ups, unbroken
1 deadlift, 100% of 5 rep max
Post loads for press and time for circuit to comments.
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January 24, 2012
Workout Of The Day 1/25/2012
18 Responses to “Workout Of The Day 1/25/2012”
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February 22 - March 25 - 2012 CrossFit Games Open qualifying round. 6 weeks, 6 workouts, are you fit enough to qualify for the 2nd round of the CrossFit Games? Stay tuned for information on events at the gym for each weeks workout.
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Recent Comments
Ryan Charles on Workout Of The Day 2/24/2… Rhiannon on Open WOD 12.1 2/25/2012 Pete on Open WOD 12.1 2/25/2012 Pete on Open WOD 12.1 2/25/2012 Michael Woods on Open WOD 12.1 2/25/2012
January 25th, 2012 at 5:30 am
press 155,165, 175
wod
dl @ 405
missed MU on 3rd Round costed me some time…… rookie mistake!
and 405 felt heavy today
January 25th, 2012 at 5:31 am
8m 56s for time
January 25th, 2012 at 7:54 am
Press 85#.
12 pulls/12 dips. Bands everywhere!
185# DL, unrx’d
14:12
Icing my thoracic vertebrae now…mmm vanilla…chocolate.
January 25th, 2012 at 11:44 am
3 mile run
Press: 75lbs
WOD: 12:06
Blue band on pull ups, blue&purple on dips (could not do unbroken on every round)
DL @ 200
January 25th, 2012 at 5:46 pm
tabata run for 2 miles (20 sec on 10 off till 2) finished @ 18:58 or 6:29/mile pace
January 25th, 2012 at 6:14 pm
Shoulder Press: 160 x 5
WOD: 5:00 Rx (DL @ 375)
Core Development: 100 Hollow Rocks
Great job 4 pm class!
January 25th, 2012 at 6:58 pm
Beast
January 25th, 2012 at 6:58 pm
Press: 63# (got two at 73#, didn’t go for 68#)
WOD: 20:08 (ugh…12 kipping pullups and 12 ring dips per round with the purple band–except I used the blue band for the last five reps)
Joined Mike et al for 100 (ugly) hollow rocks afterwards
Also, my shoulder hurts like hell
January 25th, 2012 at 7:01 pm
oops, left off my deadlift weight: 173# (heavier than my last 5RM since that was in SEPTEMBER!)
January 25th, 2012 at 7:01 pm
Ran 2 miles: 14:38… Good time
Front squats…not too heavy 3x: 225#,245#,265#
January 25th, 2012 at 8:22 pm
Came in late and did some skill work.
PR double unders: 33
First muscle up ever!!! Followed by two unbroken for a huge PR! Thanks Shane for the tip and technoque work.
Then did press 5-5-5 max load 115 (was spent from muscle ups)
Then did random WOD from the board 12 minute AMRAP:
1 pull up
2 deadlift BW (205)
2 Pull up
4 deadlift
3 pull up
6 deadlift……………
Made it through 8 pullups and 16 deadlifts
January 25th, 2012 at 8:33 pm
awesome work!! congrats
January 25th, 2012 at 8:44 pm
Ran 3 ea. one mile repeats with 2 min rest in between. 7:07, 7:01, 6:53. Still working the pose form but it is improving…i think…
January 25th, 2012 at 9:55 pm
Played water polo tonight. Nuff said
January 25th, 2012 at 10:10 pm
Press #80
WOD: 14 or 15:56 (don’t remember?) with lighter DL at 155#, pull-ups, and banded dips with skinny purple band
January 26th, 2012 at 10:25 am
Surfed 2.5 hours. Ran 3 miles. Surfed 2 hours. Ate. Slept.
January 26th, 2012 at 6:44 pm
On Ramp:
Deadlift #155 x5
15-12-9 can’t remember name (squat into shoulder press), elevated pushup : 4:03 – slow from doing bench press and dips day before
January 26th, 2012 at 10:01 pm
Press 110#
WOD 12pull ups 12 dips blue band 245# dl 13min