Tuesday, July 9, 2013

7/10/13- Crossfit for Hope

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? 


17 comments:

Bussom36 said...

Who's a 9.5?
Check this out.....New Nano 3's
http://www.ebay.com/itm/Reebok-Crossfit-/190868064811?pt=US_Men_s_Shoes&hash=item2c709f8a2b

Bussom36 said...

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!

RobC said...

Warmup:
- Worked up to 80# on OHS, Snatch Balance and Squat Snatch

WOD: 152
- 40# Bar
- Jumping C2B Pullups from 45# Plate

Rachel Irvin said...

169
Pwr Snatch 12#DB
Front Sqt instead of thrusters 45#
Ring Rows

This was a fun one!

Medical mattress company said...
This comment has been removed by the author.
Unknown said...

121 reps #45

#75 snatch balance in W/U was a PR for me!
I liked this one!

Chris G said...

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...

Anonymous said...

Warmup:
-Worked up to #155 snatch, missing 175# twice, could not stick the catch

Wod:
-200 Rx

Lou W. said...

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#

Nen said...

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.

Unknown said...

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.

Big Pete said...

143 reps
60#
16" box
Reg pull ups

Josh Irvin said...

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!

Unknown said...

203 reps
31#
20" box
jc2b

Dave "BDD" said...

129 rx'd

cmarlin0911 said...

176 reps
31# for Pwr Snatch and Thrusters
JC2B with plate.

Alli said...

my first wod was called circus freaks 2 in the old facility. I was so confused