Wednesday, July 31, 2013

7/31/13- 52 Pick Up


LaRynn(Hip Extension!)

Teams of 3 CrossFit Cards
(Divide the deck into 4 suits)
20 minute AMRAP

Clubs: # of Sit-Ups
Diamonds: # of Jumping Pull-Ups (all jumping pull ups even those who have pull ups)
Hearts: # of KBS (24kg/16kg)
Spades: # of Wallballs (20/14)

Each team chooses 1 card from each suit This desginates number of reps. 2 people work while one person rests. Face cards 15 reps, Aces are 16 reps.

 Post Team and reps 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/
at

11 comments:

  1. JuliaJuly 31, 2013 at 9:54 AM

    We have two teams this morning at 6 a.m. and two different tactics going into the team workout. What will your strategy be? While actually recorded our number of rounds, but noted on the board the rep scheme after the cards were drawn...we can do the math easy enough to get reps on that.

    As for me, I did a version of Monday's workout: 5 rounds: 15dL (115 and 5 C2B pull ups. 9:12

    Also hit a pr with my squat clean at 110. A beautiful day to workout!

    ReplyDelete
  2. Bussom36July 31, 2013 at 9:58 AM

    Great work scratch!

    ReplyDelete
  3. Kevin MooneyJuly 31, 2013 at 10:09 AM

    nice Julia

    ReplyDelete
  4. Bussom36July 31, 2013 at 10:29 AM

    If you were.part of the games pool and you had an athlete that finished in the top 3....be sure to see me!

    If you havent paid yet! I need it asap

    ReplyDelete
  5. RobCJuly 31, 2013 at 12:08 PM

    Partnered with Dan and Lou...

    Reps:
    - 7 Sit-ups
    - 7 Jumping Pullups
    - 16 KBS
    - 10 WB (Lou RX, Dan and Rob 14#)

    24 total Rounds for the Team, 8 rounds for each of us...

    ReplyDelete
  6. Rachel IrvinJuly 31, 2013 at 1:15 PM

    This was a fun surprise this morning!

    Partnered with Sharon and Michelle

    6 sit-ups
    16 Jumping pull-ups (I did ring rows)
    15 KBS (Sharon: 16kg, Michelle and I: 12 kg)
    15 WB (Sharon: 14#, Michelle: 10#, I did 8#)

    I think I got all of those numbers correct! Great work Sharon and Michelle!

    ReplyDelete
  7. Chris GJuly 31, 2013 at 4:27 PM

    Partnered with Taylor and Lindsay; really fun WOD!

    4 Sit Ups
    7 J Pull Ups
    6 KBS
    16 Wall Balls

    25 rounds + 8

    Strategy and communication is crucial for this WOD. Consider placement of equipment, transition to each movement, and splitting reps between partners.

    ReplyDelete
  8. MissyJuly 31, 2013 at 9:56 PM

    Partnered with Cindy

    3 Sit ups
    8 jumping pull ups
    9 KBS 26#
    15 Wall Balls 10#

    19 Rds + 20

    ReplyDelete
  9. UnknownJuly 31, 2013 at 11:41 PM

    Partnered with Chris N. & Jessica
    8 sit ups
    2 jpu
    5 KBS / 18#
    4 wb

    45 rds + 17 reps
    Our strategy bombed in the first 2 minutes, but we quickly learned from our mistakes & came back to finish strong!

    ReplyDelete
  10. Frank HeffelfingerJuly 31, 2013 at 11:50 PM

    Great mobility work in the WU! The shoulder stuff felt great!! The hips stuff not so much :-) But most definitely needed.

    As a side note, while I was waiting for the 5pm class to finish up. I worked on some other stuff that I need to improve on. First, my kipping pull-ups. Strung 6 or 7 of full kipping pull-ups together and for the first time I felt myself pushing away from the bar on the way down instead of dropping straight down. And that really made all of the difference in cycling them together. I feel like I may be able to add them into a WOD now!! I also did some jumping rope and strung 48 together in one shot. I will not have a repeat of what happened the other day!

    This was a fun WOD!! Went to the 6pm class today instead of 6am. Partnered with BDD. We were in pairs because of the class numbers. So Dave and I had no breaks. Here is what we had and our reps. Dave did a great job of pushing us to the finish!!
    - Sit ups -10
    - JPU - 3
    - KBS - 15 (used 26#)
    - WB - 16 (Dave used 20# and I used 14#)

    14 rds + 11

    ReplyDelete
  11. cmarlin0911August 1, 2013 at 7:56 AM

    Fun WOD! Great Job Missy!

    ReplyDelete