Tuesday, December 8, 2009

AMRAPARMA

warm up
800m run

focus: partner assisted handstands
3 x max time

2 rounds:
air squat x 1
pvc front squat x 3
pvc ohs x 5

2 rounds:
pvc shoulder press x 1
pvc push press x 3
pvc push jerk x 5

2 rounds:
pvc deadlift x 1
pvc hang squat clean x 3
pvc hang power snatch x 5

workout
amrap in 20mins:
155# ground-2-overhead x 10
400m run


post method of movement & total work to comments
i.e. bobby. 180bw. rx. 4rnds/cnj(clean & jerk)

16 comments:

  1. KyleWRose08 December, 2009 08:13

    that was a swift kick in the nuts and a great way to start the day.

    Kyle R. 175bw. 95#. 4nds + 200m cnj

    ReplyDelete
  2. Anonymous08 December, 2009 08:15

    ryan w.188bw.mod.135. 4rounds (clean & jerk) + 6 reps on round 5 five

    ReplyDelete
  3. rob in ger08 December, 2009 14:45

    bou.180bw.rx.5rounds cnp.press/jerk
    rob.195bw.rx 5 rounds cnpp/j + 4cnj

    Wish I could have met Whit while I was in Fl. (amongst a lot of other people as well)

    ReplyDelete
  4. Katie P08 December, 2009 18:17

    95# - clean and jerk - 2 rounds + 10 reps

    Meg and Jon...thanks for pushing me to stick with 95.
    Kohl...thanks for the pre-workout encouragement.

    ReplyDelete
  5. Pete08 December, 2009 19:15

    39 / 199bw - shoulder feeling a bit to tender for this one Russ.
    Did the HQ WOD instead. Time: 18:13
    - run 800m
    - 30 back ext.
    - 30 ghd sit-ups
    - 30 back ext.
    - 30 KTE'
    - 30 back ext.
    - 30 Abmat sit-ups
    - (added a second 800m run)

    ReplyDelete
  6. Anonymous08 December, 2009 20:32

    M/51/161 mod #115 5rds & 6 reps
    Played with the notion of going rx. Saw real low numbers in my future. Went with #115 because I wanted to roll this this mother out, wide open.
    Felt good before, during & after. Video taping is helping with my form, look fwd to Wed.
    AARP

    ReplyDelete
  7. Dustin08 December, 2009 20:54

    Dustin bw172 RX 4rds & 6 reps. PC and mixture of Push Jerk and Split Jerk. This one felt great. I almost modified but a comment from Caleb pushed me to go RX and glad I did. Thanks Caleb.

    Tried to stay steady on the lifts and just jog the runs for recovery. That seamed to work well. Really wanted to get a little further into the 5th round. Maybe next time. Great WOD

    ReplyDelete
  8. Anonymous08 December, 2009 21:27

    Holy OW! I may just sleep on the couch tonight!
    Chrissy, 154bw, 65#, 4 rounds.

    ReplyDelete
  9. CrossFit JAX08 December, 2009 22:05

    russ. 160bw. rx. 5rnds + 10 cnj.

    ReplyDelete
  10. CrossFit JAX08 December, 2009 22:06

    pete-
    what did you think of that HQ wod?

    GREAT WORK EVERYONE!

    ReplyDelete
  11. Unknown08 December, 2009 22:07

    Barry. BW 212. RX. 5 Rounds.

    ReplyDelete
  12. Anonymous08 December, 2009 22:36

    Katy 99bw. 45# 5 rnds+13 cnj

    Felt good on this one. I might have been able to go up to 55. Next time maybe.

    ReplyDelete
  13. Turbo J08 December, 2009 22:37

    turbo. 158bw. rx. 6 rnds. + 3 (Clean + Jerk)

    If you've been thinking about human performance... I appreciate your kind thoughts!

    ReplyDelete
  14. Brannon08 December, 2009 22:54

    Brannon 182 bw. Mod 105# 5 rounds plus 6cnj.
    I felt good during this wod which could probably be attributed to scaling weight and my cnj form has drastically improved. Looking forward to measuring myself in the future with this type of wod.

    ReplyDelete
  15. Anonymous09 December, 2009 05:37

    caleb bw155. rx'd 4 rnds 5c&J

    ReplyDelete
  16. Anonymous09 December, 2009 21:33

    190BW, mod (115# + 400M row) 5rds +2c&j Did the row because of the -20 degree temps..

    Keepin it going!

    -BozemanTK

    ReplyDelete

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