Friday, August 31, 2012

Reminder: No Monday CF Classes.  We will be holding a workout at Teddy Roosevelt Island.  Plan on meeting at the parking lot to the Island at 10am. Here are directions.

Time to play!  Devin Maier's new toy.  KB Swings today!

WOD for Friday: 

1.) Front Squat -Work up to a heavy single.

2a) 3X 1@95% of Front Squat

60 Seconds Rest

2b.) 7-10 Pull-ups (Strict)* Scale to perform unbroken

AMRAP for 7 minutes: 

1 Kipping Pull-ups

7 Kettlebell Swings (Chest/Shoulder Height) (2.0/1.5 pood)

2  Pull-ups

7 Kettlebell Swings

3 Pull-ups

....

Post weight and total pull-ups to comments.

*For those who rested on Thursday and have muscle-ups (sub in muscle-ups for pull-ups)

Comments

[Josh H.]

WOD @ CrossFit Christchurch in New Zealand

5 Rounds:
400M Run
20 Burpees

Rx'd 20:10

[Barrie]

Front squat - heavy single: 255

Then 3 rds: 1 rep front squat at 235 and 6 strict pullups

MetCon: 9 rds + 10 pullups Rxd

[Chelsey]

Front Squat - 3 sets of 5 reps 50#
AMRAP - 9 Rounds (rings)

[katie d.]

FS: 150-140-140-140

WOD:
8 rounds + 5 RR (with ring rows)

[Katie M]

FS: 130-120-120-120

AMRAP: 8 rounds + 3 ring rows

[Matt H]

FS: up to 205, then 3x1 @ 195 w/ 8 pull ups

WOD: 8 rds + 8 pull ups.

[Emily]

FS up to 185, then 3x175 (failed on third), 7 pull-ups with 15#
WOD: 11 rounds + 8 pull ups

[Dan C.]

295-280-280-280

9 rounds + 5, strict pull ups

[Nils]

Last workout before vacation:

Shoulder press: work up to heavy single, then 3x1 @95%

140-130-130-130

Deadlift: work up to heavy single

365, failed at 385

10x5 strict pullups, 2:00 rest

[Norm]

SP: maxed out at 210#, 3x1 @ 190#

WOD: 10 rds as rx'd

[Brian C]

FS: worked up to 245 (PR), then 3 x 1 @ 225.

Strict PUs 7-7-5

WOD: 8 rds + 7 PUs, Rx.

[Travis]

Happy One Year Crossfit Bday to me!

WOD: 7 rounds with kipping PUs

[Aaron B.]

Front squat @ 245 (PR), then 3 x 1 @ 225.

Strict pull-ups 7-7-7

WOD: 11 rds (last round on rings because my hands were bleeding all over the place)

[Maria]

Front squat, worked up to 160, then 3 x 1 @ 145 with 3 x 7 broken strict pull-ups
WOD: 7 + 2, I think, with no so great looking kipping PUs.

[Kristos K]

275lbs front squat...300lbs fail
METCON: 11 rounds + 2 swings Rx'd