Derek R.
OTM x 12
Min 1: max rep unbroken KBS 53/35
Min 2: 45 DU (Scale appropriately)
Min 3: max rep unbroken KBS 35/26
Min 4: 45 DU
Min 5: max rep unbroken KBS 53/35
Min 6: 45 DU
Min 7: max rep unbroken KBS 53/35
Min 8: 45 DU
Min 9: max rep unbroken KBS 35/26
Min 10: 45 DU
Min 11: max rep unbroken KBS 53/35
Min 12: 45 DU
*Post reps and weights to comments
*If you are interested in the Gymnastic/Oly Seminar with David Durante and Chad Vaughn, please see link for a break down of the days. If you would like to sign up, please see Coach Bussom first!
http://www.southmountaincrossfit.com/category/wod/
OTM x 12
Min 1: max rep unbroken KBS 53/35
Min 2: 45 DU (Scale appropriately)
Min 3: max rep unbroken KBS 35/26
Min 4: 45 DU
Min 5: max rep unbroken KBS 53/35
Min 6: 45 DU
Min 7: max rep unbroken KBS 53/35
Min 8: 45 DU
Min 9: max rep unbroken KBS 35/26
Min 10: 45 DU
Min 11: max rep unbroken KBS 53/35
Min 12: 45 DU
*Post reps and weights to comments
*If you are interested in the Gymnastic/Oly Seminar with David Durante and Chad Vaughn, please see link for a break down of the days. If you would like to sign up, please see Coach Bussom first!
http://www.southmountaincrossfit.com/category/wod/
11 comments:
Kbs reps 126 44#H 35#L 360 singles. That kettle bell was awfully hard to hang onto towards the end rounds.
Warm-up
Snatch balance 115#
Power Snatch 100#
Snatch 90#
WOD
100 Reps 44#/35#
20 DUs
Played 90 minutes of soccer last night in the 90 degree heat, which did NOT help my stamina this morning.
Feeling really knackered!
Sorry to have missed the 6 am'ers. (But after reading the details, maybe not the WOD!)
With my young charges on vacation, I used the day to take my car in for some servicing to a place almost as far away as Souderton is, but in a different direction.
I looked online and found CrossFit Inspire just across the street from where my car would be. So I joined that group for their 9:30am class. I was introduced as "visiting from Apex" and was warmly welcomed and invited back "anytime".
Isn't the CrossFit community great?!
This was the WOD:
3 RFT of 21,15,9
TTB, Deficit Pushups, Box Jumps.
The fastest time for the day so far was 3 something. My time was 10:38.
131 53#/35#
50 singles
Warmup:
On the 30 second squat cleans instead of snatches due to my left rotator-cuff being strained
Wod:
100 Reps 26#/18# - One Arm
45 Doubles
133
44#/36#
124
53/35 kb
60 singles
162 reps
26/15
50 singles
149
20 du's 35/26# kb
6 a.m. 124 reps, 30 du's
5:30 pm. 131 reps, 30 du's
140 reps, 53/35 kbs, 60 singles
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