Nate K.
3 Rounds for max reps of:
1 minute Burpees
1 minute Power Snatch 75/55
1 minute Box Jumps, 24/20
1 minute Thrusters 75/55
1 minute C2B Pull ups
No rest
*Post weights and reps to comments
Anyone interested in getting in the Crossfit Games Pool?
How it works: Each participant will a draw a number out of a hat. That number will dictate the picking order. (Ex. If Clayton randomly picks #1, he will be the 1st one to randomly choose an athlete out of a hat. If I choose the #32, then I will be the 32nd one to pick out of the hat)
We will keep picking until all 48 male & 48 female athletes are randomly drafted, depending on the number of people that sign up, will depend on number of athletes each person will receive.
Cost:$10- this gets you multiple male and female athletes.
Deadline- please sign up and pay by Monday, July 22nd.(must pay and sign up at the same time)
Pay outs- Male 1st place - 75% of pot
2nd place- 15%
3rd- 10%
Female 1st place- 75% of pot
2nd place- 15%
3rd- 10%
Any questions? see Coach Bussom
We have a lot of Newbies....Please watch and how was your first CF workout?
3 Rounds for max reps of:
1 minute Burpees
1 minute Power Snatch 75/55
1 minute Box Jumps, 24/20
1 minute Thrusters 75/55
1 minute C2B Pull ups
No rest
*Post weights and reps to comments
Anyone interested in getting in the Crossfit Games Pool?
How it works: Each participant will a draw a number out of a hat. That number will dictate the picking order. (Ex. If Clayton randomly picks #1, he will be the 1st one to randomly choose an athlete out of a hat. If I choose the #32, then I will be the 32nd one to pick out of the hat)
We will keep picking until all 48 male & 48 female athletes are randomly drafted, depending on the number of people that sign up, will depend on number of athletes each person will receive.
Cost:$10- this gets you multiple male and female athletes.
Deadline- please sign up and pay by Monday, July 22nd.(must pay and sign up at the same time)
Pay outs- Male 1st place - 75% of pot
2nd place- 15%
3rd- 10%
Female 1st place- 75% of pot
2nd place- 15%
3rd- 10%
Any questions? see Coach Bussom
We have a lot of Newbies....Please watch and how was your first CF workout?
17 comments:
Who's a 9.5?
Check this out.....New Nano 3's
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My 1st wod- about 5 years ago....I didn't even make it out of the WU.
Warm Up- Treadmill Tabata Runs- 20 secs of running 10 secs rest for 8 sets....I had the treadmill set at an incline and 8.5 mph. I made it to the 4th set and on the 5th I was running to the bathroom to Ralph!
I was immediately hooked!
Warmup:
- Worked up to 80# on OHS, Snatch Balance and Squat Snatch
WOD: 152
- 40# Bar
- Jumping C2B Pullups from 45# Plate
169
Pwr Snatch 12#DB
Front Sqt instead of thrusters 45#
Ring Rows
This was a fun one!
121 reps #45
#75 snatch balance in W/U was a PR for me!
I liked this one!
156 reps
55#/24 box
My 1st WOD was April 30, 2012 and I had the luxury of attempting "Diane" (21-15-9 Deadlifts and HSPU)
My deadlift was 105# and I did tripod HSPU. I know that I cheated my reps both in ROM and count just so I was able to be done!
My time came in at 6:03 but it was definitely undeserved...
Warmup:
-Worked up to #155 snatch, missing 175# twice, could not stick the catch
Wod:
-200 Rx
Warm-up
Stayed at 50# during the Snatch progression b/c that was the weight I had in my head for the workout and wanted to work on good form.
WOD
214 50#
Stayed at 45# during snatch progression to work on technique. Felt really good - gaining more confidence.
169 reps - 35#, 20", pull-ups
I did real pull-ups in the wod AND I cycled 3 kipping pull-ups afterward!!!! Thanks to Bus and Sharon Shipe for the extra encouragement.
WU: Worked up to 85# on the push press and OHS andd 65# on the snatch balance and squat snatches.
WOD: 192 reps @ 45# and 24" box jumps.
143 reps
60#
16" box
Reg pull ups
212 41#
24" box
reg. pullups
140# OHS 20# PR
120# Squat snatch 25# PR
Felt terrific in my shoulders during the warm up! very comfortable with these overhead lifts today!
203 reps
31#
20" box
jc2b
129 rx'd
176 reps
31# for Pwr Snatch and Thrusters
JC2B with plate.
my first wod was called circus freaks 2 in the old facility. I was so confused
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