For Time:
5 Deadlifts (250#/175#)
30 KB Swings (53#/35#)
25 Box Jumps (24"/20")
5 Deadlifts
30 Chest to Bar Pull Ups
25 GHD Sit Ups
10 Muscle Ups
30 Thrusters (95#/65#)
25 Goblet Squats (53#/35#)
10 Muscle Ups
30 Power Snatches (75#/55#)
25 Burpees
Post Time to Comments.
Coaching Tips: What we've got here is a cluster of traditional CrossFit exercises separated by 2 rather challenging movements( heavy deads and muscle ups). Those of you who have not been participating in the strength portion of our programming will certainly be slowed by the insertion of these two challenging movements into the WOD. Please, take appropriate measures to scale the loads of the deadlifts to your current fitness level and do the modification for the muscle ups to prepare yourselves for eventually mastering that movement. In this case it will be ring push ups. Go deeeeep on these push ups.
Speaking of Muscle-Ups, check out this video…
Hi Lisa,
Thanks for sharing the Sears/Zone info. I hated to miss the event. I’ll be going to the Nutrition Certification next month in Monrovia. Can’t wait!
Kimee
5:30am
Michelle 29:03
Julia 27;40
Doc 18:38 Rx
Paul 27:03 Rx
9:00am
Diana 27:11 (Mod)
Mel 34:40
Lisa 27:43 RX
Toni 38:57
Laura M. 29:50
Teshina 25:08
Frank 31:23
Chad 53:16
Dawn 28:36
Bernice 35:02
10:00am
Joe dnf
Traci 31:37
Tina 30:06
Kim 33:27
Briley 23:53
12pm
Laura 28:20 – no burpees
Anniken 29:28
Brad 31:44 RX
Yvette 31:44
Brandon 37:41
5:00am
Jarrod 30:22
Bill 26:10
Al 29:19
Sonya 34:32
Chris 33:30
Tyler 31:20 no burpees
Linda 34:16
Jim A. 30:10
Newman 20:44 Rx
J.T. 29:15
6:00pm
Deanna 29:14
Steve 37:17
Phil 46:12
Hey Pablo, did you put that Boy George song up on the board today “Do you really want to Hurst me?” Well I googled the lyrics and it was pretty interesting. I cut and pasted part of it:
Do you really want to Hurst me
Do you really want to make me cry
Muscle ups they really burn me
But you don’t even have to try
Your pull ups are light as feathers
Mine feel like I’m stuck in tar
Your handstand push ups are so easy
Mine don’t go up very far
Your Oly lift are soo heavy
You could almost lift a car
My Oly lifts are so wimpy
I can barely lift the bar
Its fun to watch you even when you beat us
We can only sit and wonder
How somebody so darn talented
Can’t even do one double under????
Do you really want to Hurst me
Do you really want to make me cry…
I never really paid attention before. I just thought it was a catchy tune. But wow who would have thought a drag queen from the eighties would know so much about Crossfit and one of our own?????Trippy.
Whenever I think of Boy George (which is quite often) I almost always simultaneously think of CFEC.
Newman – You missed your true calling.
I don’t normally comment but I gotta state appreciate it for the post on this special one :D.
Thanks a ton for being my lecturer on this topic. I enjoyed your own article quite definitely and most of all preferred the way you handled the areas I thought to be controversial. You are always very kind towards readers like me and assist me in my living. Thank you.