Friday 04112014



A.  Front Squats – 5 x 10 w/3 Min Rest


50 x Cal Row

50 x Push-ups

50 x Walking Lunges 

50 x Russian Swings 


A.  Front Squats – 5 x 5 w/3 Min Rest 


50 x OHS @ 65lb/45lb 

50 x Push-ups 

50 x Walking Lunges 

50 x Push Jerks @ 65lb/45lb 

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10 Responses
  1. Carrie

    A. 85-105-115-125-135. Really working on not leaning forward.
    B. 11:32. I feel like I got to at least 90 degrees in my OHS, prob optimistic about that. Push ups were actually the hardest. Had to go to my knees for awhile. Love push jerks. Another great week of WODs!!

  2. Monica

    A. 65, 85, 95, 95, 100 – Thanks Michael for showing me the right hand grip. Next time I plan on a PR!
    B. Fitness: 10:31

    Happy Weekend!

  3. Crysta P

    A. 105, 115, 115, 125, 125
    B. 13:31. The OHS went better than expected. Last 20 push ups killed me. Had to break the PJ up more than I wanted – 3 long weeks of work is catching up to me…I need a nap.

  4. Sara G

    A. 95, 100, 105, 110, 115 – I have never done a FS heavier than 115 and I did 5 at that weight today! It might be time to see what my 1RM max is!
    B. 14:55 – OHS were brutal, started at 45# and dropped to 35# after 25 reps

  5. Paul Bye

    0. 3-minute plank – wow
    A. (95)-115-145-165-175-145 – tried to work on elbows and staying on heels on the last one. Elbow mobility still lagging.
    B. 11:53, Rx. Push-ups were probably the hardest, although legs were tired by the lunges. Oddly had a lot of shoulder strength left for the push jerks, they ended up being the easiest of the 4.

  6. Megan

    3 min plank hold yippee:)
    A. 55,65,75,85,95
    B. 11:11 @35# ugh the OHS were harder than I thought. Probably should have Broken them up better than I did. Push ups sucked!
    Great WOD. Nice programming.

  7. JennF

    A. 135-140-145-155-165
    b. 9:38 RX (Liked this WOD movements MUCH better than running, pull-ups and KB!!)
    30 GHDs

  8. Staci Vinz

    WOD at Queen City CrossFit
    A. Hang Clean 3-3-3-3 (135-145-155-165)
    B. 4 rds:
    10 x goblet squat @ 53#
    10 x C2B
    10 x ring dips
    10:43 (ring dips killed me! After doing Amanda and 30+ ring dips earlier this week, it did not make them any easier).