Thursday, August 22, 2013

8/23/13- KA-BOOM

Note: Tomorrow's Saturday Morning class will be held at Apex. 

Joe T.

1. 30-20-10
Power Clean (135, 95
Bar Dip * Trainer scale up: Ring Dip
(12 min Cap)
Rest 10 minutes

2. 3 RFT:
15 Hand Release Push ups
30 Calorie Row
(12 min Cap)
*athletes may start at either WOD

 Post weights and time to comments
Reminder:
at

16 comments:

  1. T. IrvAugust 23, 2013 at 7:40 AM

    7:12
    100# pc and dips

    743 ?
    Row ans hrpu's

    ReplyDelete
  2. UnknownAugust 23, 2013 at 9:49 AM

    WOD 1: 11:58 90#pc's and bar dips. After the rope climbs yesterday, the dips were a major struggle today. Took way too much time on the first 30 dips. I didn't think I was going to make it under the cap but with the push from my fellow 6am crew, I got it done. WOD 2: 8:20?? Hrpu's. why does it seem so much longer to burn the calories than meters??

    ReplyDelete
  3. Frank HeffelfingerAugust 23, 2013 at 10:22 AM

    WOD 1: 7:51 60# PC and low bar dips
    I thought I was doing 75# lol I guess math that early in the morning doesn't work out so well. My plan was to go lighter, but not that light. I am trying to work on form for my Cleans.

    WOD 2: 9:45 Row and hrpu

    ReplyDelete
  4. Lauren P.August 23, 2013 at 11:27 AM

    11:02- cal row- push up WOD
    8:54- power clean- bar dip WOD
    60#
    floor dips

    ReplyDelete
  5. RobCAugust 23, 2013 at 12:07 PM

    WOD #1 5:20
    - 45# Power Clean*
    - Seated Dips

    WOD #2 7:56

    *I am still dealing with nagging soreness/tightness from my hernia surgery 18 mos ago that fires up anytime I do a lot from the floor. Made a conscious decision to stay very light on the power cleans.

    Props to everyone that banged out the Rx Dips in WOD #1

    ReplyDelete
  6. Kevin MooneyAugust 23, 2013 at 12:27 PM

    WOD #1 - 8:37 60# & low bar dips

    WOD #2 - 9:53

    was definitely fun!

    ReplyDelete
  7. UnknownAugust 23, 2013 at 12:28 PM

    Just wanted to share something real quick. My daughter was up early today and saw me walk in the doors this morning. She says to me why do you have flour all over your shorts? Haha thought it was funny. Registered both of my daughters to crossfit kids. Hopefully they will at least learn that it's chalk not flour!

    ReplyDelete
  8. Bekah BusAugust 23, 2013 at 3:44 PM

    Wod 1- 9:17
    65# power clean and reg bar dips
    Wod 2- 10:34
    Pushups / row

    ReplyDelete
  9. UnknownAugust 23, 2013 at 5:32 PM

    8:47
    45#pc and seated dips

    and I can't remember what I did on the row/pushups!!

    ReplyDelete
  10. SharonLSAugust 23, 2013 at 7:46 PM

    This comment has been removed by the author.

    ReplyDelete
  11. SharonLSAugust 23, 2013 at 7:48 PM

    8:25-Row and hand release pushups
    9:58-Power cleans and regular bar dips 65#

    ReplyDelete
  12. AnonymousAugust 23, 2013 at 8:03 PM

    Warm Up:
    Hit 215#, missed #235

    Wod1:
    9:58 Rx

    Wod2: DNF

    Recovering from the flu on Wednesday, body was very unhappy after Wod1 and consequently hindered Wod2 significantly.

    ReplyDelete
  13. ErikAugust 23, 2013 at 8:19 PM

    10:07 95# pc. Those dips slowed me down big time.

    7:16 rx.

    ReplyDelete
  14. MissyAugust 23, 2013 at 8:36 PM

    8:38 Row/pushups
    7:30 65#PC/low bar dips (shoulder)

    ReplyDelete
  15. UnknownAugust 23, 2013 at 9:25 PM

    10:38 95# PC and dips.
    7:28 push-ups and row.

    ReplyDelete
  16. Big PeteAugust 23, 2013 at 10:28 PM

    #1 7:48 135#/low bar dips

    #2 6:38

    ReplyDelete