Wednesday, July 17, 2013

7/18/13- Skill Set


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/

11 comments:

Unknown said...

Kbs reps 126 44#H 35#L 360 singles. That kettle bell was awfully hard to hang onto towards the end rounds.

Lou W. said...

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!

CF Grandma Mary Lou said...

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.

Big Pete said...

131 53#/35#
50 singles

Anonymous said...

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

Unknown said...

133
44#/36#

T. Irv said...

124
53/35 kb
60 singles

Michelle Fluck said...

162 reps
26/15
50 singles

Missy said...

149
20 du's 35/26# kb

Julia said...

6 a.m. 124 reps, 30 du's
5:30 pm. 131 reps, 30 du's

Dave "BDD" said...

140 reps, 53/35 kbs, 60 singles