Saturday, December 19, 2015
1 Round for time:
Row 1000m
200 Steps – Farmers walk with plates (25#/15#/hand)
50 Alternating hip touches
200 Steps – Farmer walk with plates
Coach’s notes:
Post time to complete to comments. Good luck to Coach Kim and Ben who compete at the Western Canadian Finals Power lifting competition today. We are all cheering you on from home guys!
WOD Leaderboard
Puff Dragons “12 Days of Christmas”
Strange Gord, how the rep scheme doubled since last year, and you are already on holidays 😉 I think I remember the rep scheme, but not the rx’d weight. The BEST part, is that you do it like the song “2 Muscle-ups” first round, then “4 Power Snatch and 2 Muscle-ups” second round, then on and on until you get to the end. Final round is EVERYTHING from 24 to 2 and feels WONDERFUL…just like Christmas.
2 Muscle-ups
4 Power Snatch
6 Box jump overs
8 Burpees over bar
10 KB Swings (1.5pd/1.0pd)
12 Power Cleans
14 Pushups
16 TTB
18 Wallballs
20 C2B pull-ups
22 Front Squats
24 HSPU
Completed this with Sue the Incredible in 43:04 with scaling for weight, muscle–ups and HSPU. Way to go Audra and Chelsea for beating the boys! Happy holidays everyone.
Good luck Kimmer and Ben.
First day of my annual ski adventures in Fernie… I thought all those squats were suppose to stop my quads from burning 🙂
10:00 rx’d.
Thanks Todd and Audra
I feel like I’m still working on “Island Time”
1000m Row
200 steps farmers carry (25lb per hand gripping the tops of dumbbells)
50 Alternating Hip Touches (this took so long…couldn’t hang on to the bar after the carry)
200 steps farmers carry (25lb per hand gripping the tops of dumbbells)
500m Row
16:07
Mahalo Todd and Audra!!
10:30
200 steps UB using 10# plate, as grip was pinch Lego style, figured narrower plate would be easier on my forearms, would have gone heavier if pinching with finger tips.
50 scapular retractions
200 steps split into 100 X 2
Thanks Todd and Audra
Morning #1 of vacation.
Alaka’i Crossfit in Oahu
First time WODing at another box. Really nice facility.
A. Warm-up – handball with a medicine ball. This was fun.
B. 25min partner AMRAP (for rounds and reps):
– partner #1 carries 45#/35# for 400m
– partner #2 works on AMRAP:
11 deadlift 225/135
12 box jump overs 30/24
11 handstand push-ups
12 kettle bell swings 1.5/1.0
Once partner 1 completes 400m run, switch and pick up where partner #2 was in the AMRAP. Partner #2 now does the run.
Finished 6 rounds. This was a tough but fun WOD.
13:32 and used 25# plates. Thanks, Todd and Audra!
A) PD with kick-ass partner Audra 30:21 I used rx’d weight aud 65#. Otherwise as rx’d. Great work Aud and PD crew:)
B) 5 rounds
5 BW Power Clean 140# (rounded up)
10 strict pull- ups
20 burpees
13:55 wish I was Aud’s weight….
C) joined Derek on some pike presses 5 sets of 10
D) single arm KB press 8/arm x 3 1pd
E) 200 steps pinch plate carry 25# x 2 rest 2min
Good luck Ben and Kim, May the Strength of Zeus be with you!