Thursday, October 6, 2011
21, 18, 15, 12, 9, 6, 3 reps rounds for time:
Deadlift - 135#/95#
OH Switch Lunge - 45#/25# plate
Pull-ups
Wallballs - 20#/14#
Coach’s notes: Post time to complete to comments.
32 Comments
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Rick DL and pull-ups as rx’d, switch lunges 25#, WB 16# total time 27:05
Adelle DL 95# rnd 21, 75#for remaining, switch lunge 15#, pull-Ups pink band, 10# WB total time 32:54
This one was a hard one. Felt really pukey between rnds 9 & 6.
Lots of really great work by the women today! Excellent work Katie
Thanks for the push Michelle and Colin
35:11
As rx’d except half way through I used the pink line for the wall ball target.
Thanks Michelle and Colin! Everyone showed a lot of tenacity this morning, great job 6ers!
36:57 ugh felt like eternity
as rx’d until the last two pullup in 9reps round had to get a skinny band my shoulder couldnt keep up nor my hands and to stay true to myself i wanted my chin over bar!
Thanks Michelle and Colin! Holy Katie so fast didnt even get a chance to say hello or bye!
Looks like a mo-fo WOD!
31:58. DL with 95#, SL with 15 first 2 rounds then down to 10 minus the switch. Pull up’s with blue and skinny pink bands, wall balls 12# first round then down to 10.
Thanks Trevor for showing up!
30:37 as rx’d
thanks trevor and chelsea for the encouragement!
My pleasure Lil Ren!!!
Harsh!! 28:05
DL - 75#, OH Lunges (not switch lunges) with 5.5#, pull-ups with blue band, 4# wallballs.
Thanks Trevor!! Great class!
28:54
Deadlift @95, Lunges with 15# plate, Pull Ups with Blue Band and 12# for Wallballs.
It was a crazy one! Colin I’m down to one power bar…Great breakfast!!!
Thanks Michelle!
Did Split Jerks this morning worked up to 160.
15:09 as rx’d this was a good one. I was feeling a little ill by round 12. Thanks Michelle and Trev.
At CrossFit Quantum in Toronto again tonight:
A. Push Press - 4 x 3 reps: 165/175/185/195 (2)
B. 4 rounds of 15 KB Swing (2 pood), 15 Wall Balls (20 lb), 35 DU’s: 11:40. Swings were heavy - fried shoulders…
@ Talisman Centre.
22:40
Could barely walk to my car after. I love this shit.
As rx’d except OHSL were 35 lbs and mostly in-place walking lunges (i.e. no spring)
32:28
29:51
95lb DL, 15lb plate for SL, thin band for PU, 8lb WB
when there’s that many rep rounds I really need to write them down on paper as I finish them. I missed a round somewhere in the middle so at the end I went back and did round 15 (I used a blue band for PU’s in this round).
Weirdly, I felt I had much better balance with the SL’s using weight over my head.
21:44
Thanks Michelle and Chelsea
26:06
Thanks Michelle!
That was a doozy!!!
25:42
After being off for a week, this was a good WOD to get back into it.
Thanks Michelle
33:41
DL with 95#, SL with 10# plate, PU with blue and skinny band, WB with 10#
That was tough!
Thanks Michelle and Chelsea!
24:01 Thanks Michelle (You are the Best XX) and Chelsea
20:29
Still fatigued from the run on the weekend… definitely room for improvement here. Even though I thought I was feeling good today the body doesn’t lie…
Great job tonight Chelsea, Rebecca, Monty and the rest of the 5pm crew. Awesome coaching as always Michelle!
Couldn’t agree more Load… Love this shit!
14:10
This messed me up, bad. Still getting over a cold though, so that may have something to do with it. Great coaching Michelle.
25:51
DL 95#, stationary lunges w/10# due to nagging issue with quad muscle
P/U’s with 2 narrow pink bands/ 12# WB
Thanks for ‘pacing’ me Angela, nice work!
Thanks Michelle!
32:43
DL @ 95, started switch lunges with 10# plate - very quickly dropped and did without weight, blue band pull ups and 12# for WBs.
Tougher than expected…was hoping for under 30 minutes.
Thanks Michelle and Chelsea!!
28:16
DL @ 85lb
Lunges with 10lb plate (did switch lunges for first 2 rounds then switched to regular lunges)
PU with blue band for first 2 rounds then added a pink band
WB 10lb
Thanks Michelle and Chelsea for the push at the end! I felt like I was moving in slow motion after the first round…that WOD killed me!
22:19 as rx’d
Another great picture! Nice work Gord!
So glad I was able to get to the 6am, there is such great energy in those classes!! I loved this wod with the exception of the pull ups..always need the practice though. Colin and Michelle, I adore you guys…you push everyone and I needed it this morning! Thanks! Great job early risers! Ashley you did great despite your shoulder! Adelle, thanks for the positive energy!
Oh my goodness Chelsea and Brett!
30:45 as rx’d
21:30 Rx
Brutal WOD! a Mo-fo as expected but great to be done!
Thx M!
25:02 as rx’d
Felt like it was never going to end!
Thanks Michelle
Holy crap! DLs as Rx’d, 15# lunges for 1st 2 sets and no wt for the remaining,
PUs w green band, WBs started @ 20, went down to 16
I have now idea how long it took
I can’t believe I pay good money to feel this awful
I can’t believe I even attempted this work out. Yay me.
25:33 as rx’d sort of
wall balls on the wall and just below the red line! Oh to be 3 inches taller!
Thanks again Michelle