WOD
13
Posted August 16, 2009 in WOD by Brendan Sonnichsen

Monday, August 17, 2009

Skill Work

Skill Work

A. Clean Pull 85% (of clean) x 3 x 2

B. “Fight Gone Bad!”

Three rounds of one minute at each station, with one minute rest at end of each circuit:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

C. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

13 Comments to “Monday, August 17, 2009”

  • Lisa
    August 17, 2009 at 9:03 am

    Nooooo I can’t believe I missed this one….I demand a make up day I’ll be in on Wednesday.

  • Erika
    August 17, 2009 at 11:14 am

    First time doing FGB. Used 12lb ball, 45# for SDHP, 35# for push press and 16″ box. 212 reps.

    Clean pull 3×2 @ 75#.

  • b-mac
    August 17, 2009 at 11:16 am

    …gonna paddle all day then do this in the evening!

  • Cameron
    August 17, 2009 at 11:39 am

    Got my Level 1! very Excited.

    and what will make your Fran faster? Having Chris Spealer say, “Come on Cam, pick the bar up”

    Crossfit Calgary was very nice as well. Introduced to lots of great people.

  • Aissa
    August 17, 2009 at 12:25 pm

    Ay Ay Ay! box jumps scare me, but gotta keep doing them to overcome the fear :S!
    I’ll see how i do this time!!

  • Erika
    August 17, 2009 at 1:33 pm

    @Cameron
    Congrats Cam, that is awesome – I have the same response to B yelling at me!

    @Aissa
    You can do it Aissa, all you need to do is wipeout a few times and you’ll see that it doesn’t kill you like you think it might LOL!!

  • Stephen
    August 17, 2009 at 3:27 pm

    Won’t make it in today, but will most definitely do it on a make-up day

  • chris
    August 17, 2009 at 7:33 pm

    First RX’d WOD. Im pretty pumped esp. it being FGB. I could not have gone any harder. Fun.

  • Derek
    August 17, 2009 at 7:38 pm

    263 as Rx’d…….could have pushed my self a little harder on some exercises, shout for 300 next time.

  • brendan
    August 18, 2009 at 5:25 am

    326 or 336. Either way not a PR (343), but easy enough to see why. I held back on the rowing and didn’t push as hard as I usually do on box jumps. Wall ball stayed the same but I had a lot higher potential for it. Next time I’ll set goals for each station.

  • MLC
    August 18, 2009 at 8:47 am

    244 which is about 60 some odd points lower than last.
    Heavier and higher WB, heavier SDHP and heavier PP. Just wasn’t feeling it.
    Will get it next time.

  • Charise
    August 18, 2009 at 11:04 am

    I’m inclined to post even though I did this yesterday.

    Total reps / calories = 114…

    … and my first Rx! Weights were 55# and WB was 14# with 20″ box jumps. Sometimes I feel like my body can keep pushing but my lungs just can’t hack (ha!) it. Can I borrow someone’s lungs next time?

    @chris

    Way to go chris!

  • shakey
    August 18, 2009 at 8:38 pm

    this was also my 1st rx’d wod! so excited with 171 total…i’m starting to push myself harder and harder…

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